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Warm-up
2 Steady Rounds
Row 500m
15 Empty Bar Good Mornings
15 Empty Bar Overhead Squats (LITE = Front Squats or Air Squats)

Strength:
Pause Low Hang Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

LITE = 6 DB Alt. Snatches EMOM for 12 Mins (go heavier than last time)

Metcon:
RX
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 Dumbbell Box Step Overs 50/35
6 DB Strict Press 50/35 (RX+ = 185/125 Bench Press)

SCALED/LITE = Lower the weight and step-ups allowed.

Sidework:
For Time:
200 Push Ups



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