A) STRENGTH
1) Front Box Squat: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM.
– Beginner build to a challenging set of 3

2) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.

B) METCON
Snatch Balls
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall Balls (20, 15)

L3: (75, 55)
L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8)

C) 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.