WARM-UP

• Banded Glutes
• Banded Shoulders
• -into- 3 sets:
  • 5 Single Arm Ring Rows (each side)
  • 5 Front Squats (empty bar – build across sets)
  • 5 Up downs

STRENGTH

• Front Squat – Build to a heavy single
• Strict Chin-up – Build to a heavy single

WORKOUT PREP

3 sets: (empty bar) 3 Muscle Snatch

3 Snatch Push Press 3 Overhead Squats

-into-

3 sets: (building sets) 50m Run

1 Power Snatch

1 Overhead Squat

“MCLAREN”

FIRE

12:00 min AMRAP

• 200m Run
• 3 Power Snatches (60/45)
• 6 Overhead Squats (60/45)

WATER

• 50/35kg

EARTH

• 150m Run
• Power Clean
• Front Squats