Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 Row, bike, or ski erg
– into –
3 sets
7 Ring Rows
5 Inch Worms
3 Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
**2. Workout Prep**
With Partner
1 set
4 T2B each
20 second Assault Bike (each) at workout pace
2 Power Cleans (each) at 80% of workout weight
Workout – Metcon (Time)
30 rounds
1 Squat Snatch (155/105)
4 Toes to Bar
8 Alternating Box Step Ups (24/20)
Scaling Option
30 rounds
1 Power Snatch (weight=athlete choice)
4 Hanging knee raises
8 Alternating Box Step Ups (20)
TARGET SCORE
Target time: 22-24 minutes
Time cap: 30 minutes
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