Warm-up:

• 400m run
• then 3 rounds for quality of:
  • 7 L/7 R Single Arm Dumbbell Bench Press, pick load
  • 7 L/7 R Single Arm Dumbbell Bent Over Rows, pick load

Strength: Bench Press and Snatch

10 minutes to find your 5 rep max

then

Every 2 minutes for 10 minutes:

3 Pause Power Snatch + 1 Power Snatch (pick load)

Metcon:

AMRAP in 3 minutes of:

• 9 assault bike cals or 12 cals on the rower
• 12 power snatches at 95/65 lbs

then rest 1 min

AMRAP in 3 minutes of:

• 9 assault bike cals or 12 cals on the rower
• 8 power snatches at 115/80 lbs

then rest 1 min

AMRAP in 3 minutes of:

• 9 assault bike cals or 12 cals on the rower
• 4 power snatches at 135/95 lbs