RX

1. Warm-Up
AMRAP 3 Minutes
5 Hang Squat Snatch with empty bar
5 Lateral Bar Burpees
Spike your heart rate!

2. Lift
Every 90 Seconds for 6 Rounds
4 touch and go squat snatch at 70-80%

3. MetCon
AMRAP 9 Minutes
7 OHS 100/70lbs
20 Double Unders

SCALED

1. Warm-Up
AMRAP 3 Minutes
5 Overhead Squats with empty bar or PVC
5 Lateral Bar Burpees
Spike your heart rate!

2. Lift
Every 90 Seconds for 6 Rounds
4 Overhead Squats

3. MetCon
AMRAP 9 Minutes
7 OHS
40 Single Unders

4. Side Work
4 Rounds
20 Shoulder to OH 115/75lbs
20 CTB Pull-ups
Rest 90 Seconds