Warm Up

2 Minutes of Cardio or General Warm-up

-Into-
2 Rounds:
12 Hang Muscle Snatches
10 Dynamic Squats
10 Prone Cobras
10 Glute Bridges
30-Second Dead Hang

Strength

Deadlifts 

Every Minute on the Minute:
1. 40% 1RM x 8 Reps
2. 50% 1RM x 6 Reps
3. 60% 1RM x 4 Reps
4. 65% 1RM x 2 Reps
5. 70% 1RM x 1 Rep
6. 75% 1RM x 1 Rep
7. 80% 1RM x 1 Rep
8. 85% 1RM x 1 Rep

-into-
Every 2:30 Minutes x 3 Sets:
90% 1RM x 2-3 Reps

Plank
EMOM x 4 Rounds x 30 Seconds

WOD

4 Rounds

COMPETITIVE

20/15 Cal Air Bike
15 Toes-to-Bar
9 Hang Power Snatch (75/50)

PERFORMANCE

17/13 Cal Air Bike
15 Leg Raises
9 Hang Power Snatch (45/35)

LIFESTYLE

15/12 Cal Air Bike
15 Knee Raises or Sit-Ups
9 Hang Power Snatch