A)Warm-Up

• 3-5 Minute Easy Run/Bike/Row

3 Rounds:

• 10 Single Arm DB Deadlifts/side (outside of the leg)
• 25′ Single-Arm DB Overhead Carry/arm (light)
• :20 Side Plank/side

B) Snatch High Pull

• 5 Sets of 3 reps
• Rest 2:00 between sets
• Build to around 70% of max snatch

C) Incline Bench Press

• 5 sets of 8 Reps @ 31X1 Tempo
• Rest 2:00-3:00 between sets
• *Start light and build to a heavy

D) Weighted Ring Dip

• 5 sets of 8 Reps
• Rest 2:00-3:00 between sets
• Start light and build to a heavy
• **Substitute assisted dip machine or bench dips so you can do 8 reps

E)MetCon

15 Minute AMRAP

• 8 Burpee Box Jumps (24/20″)
• 8 Toes to Bar (Kipping Knee raises)
• 8 Alternating Dumbbell Power Snatch (50/35)