Warm Up: 6 minutes AMRAP Of:

10 Cal Row

10 Alternating Lunges

20 seconds Dead Hang

10 Waiter Squats each side @light weight

10 Air Squats

Strength: 8 minutes EMOM Of:

1 Clean + 1 Front Squat

*Weight is the same across. Try to aim for 80%1RM Clean.

–5 minutes Rest–

5 minutes EMOM Of:

1 Clean

*Weight is the same across. Try to aim for 85-90%1RM Clean.

WOD: 2 RFT Of:

50 Air Squats

400 meter Row

30 Alternating DB Snatch @27.5/20kg OR 24/16kg KB

20 Pull Ups

Time Cap: 16 minutes.