Pre - Part A) Keg throws and 1/4 mile Barbell shuttle runs.  

Part A)

  • Snatch from the box: (Just above the Knee)

  • 2 RM

  • Then 1x2@90%

  • Rest 90 Sec

Part B)

  • BTN Snatch Grip Jerk + 2 OHS

  • 10 Min to best 1 RM

Part C)

  • Bench Press BW 5x10

  • Front Load Lunges 5x20 AHAP

Part D)

  • Front Squat #145

  • Bar Over Burpees

  • 21-15-9

  • Rest 

  • 1 Mile Run

  • Rest

  • Snatch #135

  • Sled Push 50’

  • Muscle Ups

  • 9-7-5

TWT