Intensity – Conditioning/Medium-Light
Part 1 – Extended Warm-up,
- Double Rack Walk
- Waiters Walk
- Farmer Carry
- Lunge
Part 2 – Skill, Speed, Explosion
- Hang Snatch x 5/5 x 3
- Dead Clean x 5/5 x 3
Part 3 – Met-Con #1
- Snatch x 90 seconds, 2 minutes rest x 3
Part 4 – 5 Minutes
- Split Squat x 10/10 x 3
Part 5 – Met-Con #2
- 2 Swing x 30/90 x 5
Part 6 – Abs
- Ab Mat x Lots – failure
- KB Sidebends x 10/10