Warm Up: 8 Mins
2:00 Air Squats – “Flower” Moby – Bring Sally Up
20 Pull Aparts
10 OH Squats or Front Squats
10 Hang Power Clean
10 Hang Power Snatch
20 Pull Aparts

Strength: 18 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
12 Cyclist Front Squat – Video – feet on #25 or 35 plate
5-8 Strict HSPU – Modify as needed (box, abmat, weighted, deficit)
Rest & Mobility – Quad / Glute smash or banded hip stretches

Metcon: 12 Min Cap
Option 1: “Invasion of the Barbell Snatchers” Aka “Isa-Grace”
For Time:
30 Snatch 135/95
30 Clean & Jerks 135/95

OR

Option 2: “Isabelle”
30 Snatch 135/95

OR

Option 3: “Grace”
30 Clean & Jerks 135/95