-Warm Up-

3 rounds

1 minute bike

10 Lateral step ups

5 Cuban press + 3 Overhead Squats

3 thrusters (+lbs each round)

10 heavy Russian swings


This is a opportunity to go heavy!!

So no met-con today

Focus on cleaning up your technique and bar path on the muscle snatch

Let’s move some weight on the hang cleans

Muscle Snatch


Hang Squat  Clean


Cash out/WOD : with a partner 8 min AmRaP axel curls or empty trainer bar with fat grips