Strength: Snatch 5x2 Every 2:00 x 5 Sets: 2 Snatch @ 75–80% of 1RM Conditioning: AMRAP 2: 15/12 Calorie Echo Bike 12 Alternating Dumbbell Snatches (50/35) Max Burpee over Dumbbell in remaining time - Rest 1:00 between sets * Continue until 75 Burpee over Dumbbell are complete * Time cap: 23 mins (8 rounds). If capped, add one second to your time for each rep remaining.

Conditioning: For time: 25 Box Step Ups (24/20) 50 GHDs (Or Stick Sit Ups) 25 Box Jumps (24/20) 50 V-Ups 25 Box Jump Overs (24/20) 50 Sit Ups 25 Box Step Ups (24/20) Mini Pump - Lower Push: 4 sets: :30 Wall Sit - Rest :30 20 Front Foot Elevated Split Lunge (45# Bumper Plate) (10 each side) @ RPE 7/10 - Rest 1:00 between sets * Instead of resting :30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. R