Warm Up

i) 2 Sets of:

8 Calories Assault Bike

12 PVC Reachthrough

12 OH Squat Jumps

12 Tall Squat Snatches (PVC)

12 Windshield Wipers

12 Plank/Pike

ii) Barbell Flow (1 Set):

5 Snatch Grip Push Press

5 OH Squats

5 Snatch Balance

5 Shrugs

5 High Pulls

5 High Hang Muscle Snatches

5 Hang Muscle Snatch

5 Squat Snatches

Lift

4 Sets (Ascending Weight) of:

Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance

MetCon

For Time:

Buy In: 5 RMU + 3 Rope Climbs + 400m Run

2 Rounds of:

25 Bench Press (75/115#)

25 Thrusters (45/65#)

Cash Out: 5 RMU + 3 Rope Climbs + 400m Run

-> 5 RMU = 15 Ring Rows + 5 Bench Dips

-> Rope Climb = Rope Pull