Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Snatches (empty bar – build across sets)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Snatch (at workout weight)
Metcon – Metcon (Time)
For Time:
9-6-3
Power Snatch (185/135)
Burpee Box Jump Overs (30/24)
TARGET SCORE
Target time: 5-7 minutes
Time cap: 9 minutes
Scaling Option
9-6-3
Power Snatch (Moderate weight)
Burpee Box Step Ups (20)
Accessory – Warm-up (No Measure)
3 Rounds
20 Glute Bridges
10 Front Rack Empty Bar Stepback Lunges (each side)
10 Front Rack Empty Bar Squats