10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
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Lift/Strength: “Complex” EMOM x 8 - build up
3 Snatch High Pulls + 3 Hang Power Snatch
*Advanced Only - 3 Snatch High Pull + 3 Hang Full Snatch
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WOD: 15 Min AMRAP @ sustainable unbroken pace
12 Calorie Row or Bike
6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3
6 S2O - 75/55 L1, 115/75 L2, 155/105 L3