Warm-up:
Move Steady Through
30 Bar Facing Burpees
40 Empty Bar Overhead Squats
Row 750m or Run 800m
Strength
Power Snatch
7×2 80%+
Lite
EMOM for 12 Mins:
6 DB Power Snatches
Met-Con:
RX
For Time:
21-15-9
Bar Facing Burpees
Front Squats 185/125lbs
Ring Dips
Scaled
For Time:
21-15-9
Bar Facing Burpees
Front Squats 135/95lbs
Deficit Push-ups
Lite
For Time:
21-15-9
Burpees to Target
DB Front Squats (Heavy)
Deficit Push-ups
Sidework:
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00
