Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Hang Power Snatch (8 x 3 @ 60% 1RM power snatch)
-This should be a medium weight, for those who do not have a good 1RM
-Sets should be completed with only 1 minute of rest
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Wall Ball
15 Pull Ups
15 Burpees
– At the top of every other minute, complete 5 Box Jumps – 32/25" (including the first, does not count toward score)

– Set up should be linear, with burpees done in the middle (not in the rig), and boxes on the far side away from the rig.
– Use 24# boxes that are outside and stack plates (2x 45s) on them to build height to 32"
– Use regular box on 20" side w/ 2x 45s) to build 32" box
Metcon (AMRAP – Rounds and Reps)
10 min x (Quality)
10 Plyometric Push Ups
10 Strict Toes to Bar