| Every :90 x 6 (9:00) (ATHLETE CHOICE) |
| 2 Hang Power Snatch + 1 Snatch from Floor |
| OR |
| 1 Hang Snatch + 1 Snatch from Floor + 3 Overhead Squat |
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|
| Barbell Bench (15:00) |
| 1×3 @ 70% of 1RM (RIR 4-5) |
| 1×3 @ 80% of 1RM (RIR 3-4) |
| 1×3+ @ 90% of 1RM (RIR 2-3) |
|
| METCON: (20:00) (Murph Prep) |
| 5-10-15-20-25 |
| Push Ups |
| *20 air squats after each round |
| Then… |
| 50/40 Cal Bike |
| Then… |
| 25-20-15-10-5 |
| Push Ups |
| *20 air squats after each round |
| **Athletes may wear vest |
| 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 |
