Warm up

12 RDLs w/ Snatch Grip
12 High Pull w/ Snatch Grip
12 Power Position Snatch High Pulls
12 Overhead Squats
12 Power Position Squat Snatches 12 Hang Squat Snatch above the knee

Strength
On a 15 Minute Clock
1 Snatch Pull
1 Hang Squat Snatch, above knee
Rest 1-2 minutes between sets.
Start light and add weight if things look and feel good.

AMRAP 6 Minutes
20 DB Shoulder to OH 50s/35s
20 DB Box Step Overs 50s/35s to 24/20″

Feel: Muscular Overload
Pacing: Reach
Target Score: into the 2nd set of Step Overs
Firebreather Score: Into step overs on round 3

Scaling

• DBs: Need to be heavy enough to challenge athletes but neither movement should exceed 3 sets to complete. Lighter is better today – push athletes to push themselves for a short 6 minutes!
  
  

Extra 3 Rounds
200m Run
20 alternating pistols (scale to one legged squat to bench or box or foot behind the leg pistols)