A) Strength: Front Squat; Find a heavy double
B) Metcon:
30 – 20 – 10
Deadlift (185/125)
Box Jump overs (24/20)
Target: sub 12min

Score: FS double / Metcon time

A) Oly: EMOM x 5min Power Snatch + OHS start around 65% of OHS, and add weight goal is to find a weight they are comfortable with, not struggling with,

rest 2 min then 5min EMOM 1 Snatch
(full w/ squat)

B) Metcon:

A) Snatch + Hang Snatch x 7 sets @ 80%
B) CF Metcon
C) 3rds for time: 15/12 cal aab, 15 burpees

Strength: Back Squat
3-3- 3-3- 3

Score is heaviest 3 Back Squat

A) Endurance: 1500m row for time

B) Metcon:

10min AMRAP

15 AKBS (53/35)

20 Sit ups

30 Double unders (sub 30 singles)

Target: 5+ rds

Skill: 2 Rounds
200m Farmers Carry
100m Front Rack Carry
*COACHES NOTE* Prefer the use of KBs on this instead of DBs. It will be a better Front Rack
Position. 1 KB per arm. If needed partner them up and make it 3 rounds as a team.