STRENGTH

1) Front Box Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– 13-15” Box
– Beginner build to a challenging set of 3
2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.

METCON

”Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)

Beginner Option:
AMRAP 7:
10 Alt. DB Snatches (light)
10 Wall balls (10, 8)

EXTRA CREDIT

Single Leg Glute Bridge x 150 reps (total).

Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.