| (20:00) Hang Snatch (POWER OR SQUAT) |
| EMOM 5: |
| Warm Up with 2 light Hang Snatch |
| Then, 15:00 to perform |
| 4×3 @ 74%-81% Hang Snatch (Power or Squat) |
| *Athlete May Drop Bar Between Reps |
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| METCON: (18:00) |
| 12 – 10 – 8 – 6 |
| Dumbbell Snatch (RX: 50/35) (ADV: 70/50) (athlete may alternate or split reps as desired) |
| *3 Wall Walks after each Round (ADV: 25′ HS Walk) |
| Rest 2:00 |
| 12 – 10 – 8 – 6 |
| Dumbbell Snatch (RX: 50/35) (ADV: 70/50) (athlete may alternate or split reps as desired) |
| Strict Handstand Push Up |
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| OPTIONAL ADDITIONAL WORK: |
| A) Clean & Jerk 4×2 @ 84% |
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| B) Banded Mobility and Soft Tissue Work 20:00 |
