Warm Up: 8 Mins
2 Rounds:
8/Side Elevated Split Squat – Video – no weight
10 Bent Over Barbell Rows
:30 Hollow Hold
10 Push Ups
Then 3:00 DU Practice

Strength: 12 Mins (including set up)
On a 12:00 clock
Every 4:00 (3 Supersets)
8-10 / Side KB Front Rack Elevated Split Squat – Video
8-12 Double DB or KB Bent Over Row – Video

Mobility: 6 Mins
Athlete Choice

Metcon: 14 Min Cap
3 Rounds For Time:
1 Power Snatch (~80%) OR 5 Power Snatch (~60%)
10 T2B
20 Push Ups
30 Sit Ups
40 DU / 80 Singles
*Athletes have the option to perform a single heavy power snatch or cycle 5 reps at a lighter weight

Extra Credit:
10-1
Barbell Curls
*Alternate with a partner. Athlete 1 does 10 reps then athlete 2 does 10 reps. Trade back and forth descending to 1 rep