1. Warm-up
Steady 7 Minute AMRAP:
10 Jumping Squats
5 light Low Hang Snatch
100 meter Run
2. Strength
Back Squat -8×3 @60%
SPEED Work
3. OLY
Snatch – 10×1 @80-90%
4. Met-Con
For Time:
12-9-6
Power Clean 225/145lbs
Muscle Up
5. Accessory
3 Rounds:
Max D-Ball over shoulder in one minute
Rest 1 Minutes
HEAVY
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