DATE

WARM-UP
EMOM 4:
:45 Row
– Increase pace each minute.

EMOM 4:
:45 SkiErg
– Increase pace each minute.

2 Sets:
10 PVC pass-throughs
10 shoulder presses (empty barbell)
6 Back-rack Lunges

2 Sets:
4 Overhead Lunges
4 Front-rack Lunges
4 Back-rack Lunges

POWER
Snatch Pull + Snatch (1 Rep-Max of Snatch)
1 x 1+1+1+1 @ Up to 50%
2 x 2+2 @ 50%
2 x 2+2 @ 60%
2 x 2+1 @ 70%
3 x 2+1 @ 75-80%

Snatch Pull + Hang Snatch Pull (1 Rep-Max of Snatch)
1 x 1+3 @ 70%
1 x 1+3 @ 80%
3 x 1+3 @ 90%
1 x 1+3 @ 100%

STRENGTH
Overhead Squat with 3sec pause stop on the way down (1 Rep-Max of Snatch)
1 x 3 @ 50%
1 x 3 @ 60%
3 x 3 @ 70%

METCON
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00

ASSCESSORY
On a 10:00 clock:
Every 2:00:
8 tempo Bulgarian split squats (8/leg)
With the time remaining on the 2:00 clock,
hold a plank.

your
SCORE

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