1) WARM-UP: 2 Rounds

10 x Pushups

10 x Ring Rows

10 x Cal Row/Ski/AAB

2) STRENGTH: Alt. EMOM 10

Bench Press x 8@65%, 8@70%, 10@65%, 10@62.5%, 12@60%

DB Row x 10,10,8,8,6

3) METCON: 10 Rounds

2 x Snatch @65% of Snatch (any style, Rx+ 75%, if you do not have a max your coach will assist you)

4 x Power Clean @Same as above

8/6 x Cal Row/Ski/AAB or 100m run