Weightlifting
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

Conditioning
“Eighteen Wheeler”
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes-to-bar

Extra Work
Pause Overhead Squat
Build to a Moderate Single
3 second pause

*Programming modified from Ben Bergeron’s CompTrain