1. Warm-up
Steady 6 Minute AMRAP:
Run (not sprint) 100m
10 Banded Good Mornings
10 Wallballs 30/20lbs
2. OLY
Snatch (Full) – 6×3 @70-80%
3. Interval
Alternating EMOM for 21 Minutes:
15 Russian KB Swings 88/70+/-
15 Kipping HSPU (open standard)
15 Wallballs 30/20lbs
Alternate Movements On the Minute
Optional
5. Met-Con
AMRAP 7 Minutes:
Row 15/10 Calories
15 Toes to Bar
15 Thrusters 95/65lbs
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