18879909_853536761465167_3187283216180812101_o

Warm Up
3 Rounds
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Rev Hand Spider Lunges
6 Plank to Squat

Strength
Push Press (20 min)
Prep:1×10 Strict Press w/bar, 3×5 working up
Work: 4×3 at same weight (80-85% 1RM)

Met Con
For time (16 min cap)
20 Burpees
32 Alt DB Snatch (M:50/40/30, W:35/25/20)
20 Burpees
24 Alt DB Snatch
20 Burpees
16 Alt DB Snatch
20 Burpees
8 Alt DB Snatch

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