| 25:00 Running Clock: |
| A) EMOM 7: |
| Snatch Pull From Floor + 1 High Hang Snatch + 1 Hang Snatch at Knees + 1 Snatch from floor (squat or power is acceptable) |
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| *Start at or around 40-50%, or at a weight with emphasis on technique |
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| B) PUSHING STRENGTH (18:00) |
| Alternate between the 2 movements (3 sets of each) |
| A) 4-6 Back Squats |
| B) 4-6 Seated Double Dumbbell Z-Press |
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| METCON: (12:00) |
| EMOM 12: |
| Min 1) 8 Thrusters (BUILD EVERY ROUND) |
| Min 2) :40 Lateral Burpees over Bar |
| Min 3) Rest |
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| **SCORE = Weight on BAR for last round + Total Burpees |
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| OPTIONAL ADDITIONAL WORK: |
| A) Snatch Balance OR Overhead Squat 3x 4-6 |
| B) 5 x: 6-12 Strict HSPU (REST :90) (Add Deficit if needed to stay within rep range) |
