| Every :90 x 6 (9:00) (ATHLETE CHOICE) |
| 1 High Hang Hip Snatch + 1 Hang Snatch from Top of Knee+ 1 Snatch from Floor (POWER OR SQUAT) |
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| **If going off percentages, should be around 75% – 85% (Moderately Heavy) |
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| Barbell Bench (15:00) |
| 1×5 @ 75% of 1RM (RIR 3-4) |
| 1×3 @ 85% of 1RM (RIR 2-3) |
| 1×1+ @ 95% of 1RM (RIR 1-2) |
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| METCON: (20:00) (Murph Prep) |
| AMRAP 10: |
| 5 Pull Ups + 10 Push Ups + 15 Air Squats |
| RECOVERY 5:00 |
| BIKE OR WALK OR JOG at a recovery pace |
| AMRAP 5: |
| **START WHERE YOU LEFT OFF FROM AMRAP 10 — 5 Pull Ups + 10 Push Ups + 15 Air Squats |
| *VEST IS OPTIONAL |
| *SCORE= TOTAL Rounds + additional reps |
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| OPTIONAL ADDITIONAL WORK: |
| A) 3x 5, 6, 8 Weighted Dips (Decrease weight or Scale back as reps go up) |
| B) Lateral Raises 3×10-12 |
| C) Banded Mobility and Soft Tissue Work 20:00 |
