A. Deadlift – 3, 2, 1, 1, 1 (build to a heavy single for the day)
B. Power Snatch + Hang Power Snatch + Overhead Squat – Build to a challenging set of 3+2+1 (touch and go cycling)
C1. Glute Ham Raise – 3×10-12 @30X1
C2. Front Rack Step-Up – 3×4-6/leg @20X1
+
8 minute AMRAP
4 Power Snatch @155/110-lbs
6 HSPU
8 T2B
+
EMOM 9 minutes
1 – 30-sec Captain Morgans, Left
2 – 30-sec Captain Morgans, Right
3 – 30-sec Double Kettlebell Front Rack Carry
