WARM-UP

• Banded Shoulders
• Banded Glutes into- 3 sets:
• 5 Snatch Grip Deadlifts
• 5 Muscle Snatch
• 5 Snatch Push Press
• 5 Overhead Squats
• 5 Squat Snatch
  * perform with a PVC pipe or empty bar

STRENGTH

• 1RM Squat Snatch 10-15 minutes
  * rest as needed between lifts *

WORKOUT PREP

• 2 sets:
• 100m Row
• 10 Air Squats

FIRE

• For time (15min cap)
• 1000/850m Row
• 100 Air Squats
• 1000/850m Row

WATER
-850/700m
-85 squats

EARTH
-500/400m
-50 squats