A. EMOM x 15
Min 1: 5 strict Press
Min 2: 10 Overhead alt lunges
Min 3: 15/12 cal bike
*athletes choose weight ; can ascend in weight
B. Back SqT 3.2.1 cluster at 75% x 4 sets
C1. Weighted chin-ups x 3 reps
C2. Seated bent over DB rear fly’s x 10 reps
C3. Banded face Pulls x 10 reps
X 5 sets
D. AFAP
8 rds
8 power snatch 75/53
8 t2b
8 burpee box jump overs 24/20