1. Warm-up
2 Steady Rounds:
15 Dumbbell Push Press
15 GHD Sit Ups
20 Calorie Bike
2. Strength
Push Jerk
3×5 @ 65%
3. OLY
EMOM for 10 Minutes
1 Snatch Complex 70%+ of 1RM
Sq Sn+OHS+Hang Sq Sn +OHS
4. Met-Con
5 Rounds:
12 Front Squat 165/115lbs 135/95
15 Handstand Push-Ups
12/9 Calorie Row
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