Part A Warm Up
Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Scapular Wall Slides x5 @3131
Close Grip PVC Overhead Squat x10
Banded Good Morning x20
Part B
3 Sets
Front Rack Sotts Press x5
Tall Snatch x5
3 Sets
4″ Def Snatch Pull x1.1.1.1 @85% of 1RM Snatch
Part C
For Time:
15 Burpee Over Bar
12 Front Squat (135/95)
9 Hang Power Clean (135/95)
6 Cal Assault Bike
rest 5 min
6 Cal Assault Bike
9 Hang Power Clean
12 Front Squat
15 Burpee Over Bar
rest 5 min
12 Front Squat
9 Hang Power Clean
6 Cal Assault Bike
15 Burpee Over Bar
*Score total time
