Warm-up then start on the lighter end with 3 reps at 65%. Move on to moderate weight for doubles in the middle rounds. Finish up with singles at a weight of your choice. Keep climbing if you’re looking good.

The Metcon is for total time – change weights if needed between components. Time includes rest.

Strength

EMOM x 7

Power Snatch Ladder
0,1 – 3 reps at 65%
2,3 – 2 reps at 75%
4,5,6 – 1 rep at athlete choice

Conditioning

For Total Time
5 rounds of

5 Front Squats (165/115)
10 Kettlebell Swings (53/35)

rest 4 minutes

4 Rounds of
2 Thrusters (165/115)
10 Push-ups