Strength WOD : Push Press
EMOM 10m : 3 Push Press*, taken from floor + 3 Bar Facing Burpees**

*Work for heaviest able Push Press and finish each minute without question
** 2 Muscle Ups as Rx+ (instead of BFB). Ring Muscle Ups Only. No Bar MU.

WOD : 4 Rounds
50 Double Unders
7 Squat Snatch 135/95

S: Power Snatch 75/55, Single Unders x100,
L1: Scaled DU reps or mixed, 95/65 Squat Snatch

Rx+: 165/115



Lift: Push Jerk
Find a max set of 2

Accessory: Push Press

Conditioning: 8m AMRAP
5 Hang Clean 115/75
15 Cal AB


The Program

1. Strength and WOD

2a: 4×4-7 Hang Squat Snatch, heaviest able, rest 60s
2b: 4×3-7 Bar MU, rest 60s

3. 3 Rounds
Row 500m, rest 1:1

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