Strength/Skill

10 Minutes of Development, Practice & Scaling

Conditioning

For Time ( 15 Min Cap)

50 Alt DB Snatch @ 50/35

30 Single DB Front Rack Step Up @ 24/20

20 Bar Muscle Up Progression

30 Single DB Front Rack Step Up @ 24/20

50 Alt DB Snatch

Capacity Work

For Time (15 Min Cap)

50 DB Snatch (choose your weight & you don’t have to alternate)

30 Single DB Front Rack Step Up

20 Tough Ring Rows (you should have to break this)

30 Single DB Front Rack Step Up

50 DB Snatch

Homework - Choose One

SNACK Work

Deadlift 3-2-2-1, building to a heavy, rest 3 min

3 Sets

KB (goblet) Cossacks Squats 6/6, rest 1 min between

Strength

EMOM 10 Min

2 Squat Snatches @ 70-75%

Conditioning - performed @ 80% effort

21-15-9

C2B

Thrusters @ 100/65

—rest 5 min—

repeat

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