Warm Up

i) 1 Set of:

50 Skips

20 Squats

50 Skips

20 Lunges

50 Skips

10 BTN Push Press

50 Skips

10 Snatch Grip Deadlifts (Empty Bar)

50 Skips

10 Hang Muscle Snatch

ii) 2 Sets of:

5 Snatch Grip Deadlifts (65/95#)

10/Side SL Leg Lifts

10 Glute Bridge w/Knees Out

10 Scorpions

Lift

i) Snatch Grip Deadlift 4×3 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (3) + Muscle Snatch

MetCon

i) 2 Rounds For Time of:

100 Crossover Skips

50 KB SDHP (1/1.5 Pood)

*5 CTB Pullups Every Time You Break For BOTH Movements*

-> 100 Crossover Skip = 100 Backwards Skips

-> 5 CTB Pullups = 5 Pullups OR 10 Ring Rows

[12 Minute Time Cap]

ii) For Time:

50 Calories Assault Bike

[7 Minute Time Cap]