Warm-up
Move Steady Through
Row 500m or Run 400m
30 Empty Bar Overhead Squats
Row 500m or Run 400m
Strength
Rx
Power Snatch
7×4 Touch and Go
70%+
Lite
EMOM 10 mins:
6 alt. DB Snatches (moderate to heavy)
Met-Con
Rx
5 Rounds:
4 Squat Clean Thrusters 185/115lbs
4 Rope Climbs
15 TTB
Scaled
5 Rounds:
4 Squat Clean Thrusters 135/115lbs
8 CTB Rope Climbs
15 TTB
Lite
5 Rounds:
4 DB Squat Clean Thrusters AHAP
8 Pull-ups/Ring Rows
15 TTB or Hanging Knee Raises
Sidework:
6 Rounds:
Run 100m
15 Ring Dips
Run 100m
Rest :90
*Run 50m out and back
