A) Warm-Up

3 Rounds:

• 1:00 Easy Bike or Row
• 10 single-leg glute bridges per /leg
• 25′ Single Arm Dumbbell Farmers Carry/Arm (medium/heavy)

B) Power Snatch

• 5 sets of 1 Power Snatch
• Rest 2:00 between sets
• Build to around 75% of max power snatch
• *Substitute with 5 sets of 3 DB Power Snatches

C) Romanian Deadlift

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

D )Dumbbell 3 Point Row

• 5 sets of 8 Reps / arm
• Rest 2:00-3:00 between sets
• *Start light and build to a heavy
• **Substitute with lat pull-downs or assisted pull-up machine so you can do 8 reps

E) MetCon

• Assault Bike Tabata
• 8 Sets: :20 Bike Sprint + :10 Rest