AM:
45 min assault bike @ 50%
*Every 5 min get off and do 4 tough DB squat snatches, alternating

PM:
A. Squat snatch x2 + Overhead squat x2
Build to a tough complex for today

B. EMOTM 10:
Snatch balance
*Start moderate and build per set.

C. Front squat
Build quickly to a challenging 4 for today, then do 3×4 @ 85-90% of today’s tough set

D. EMOTM 10:
1st: 10 glute-ham raises
2nd: 30s Sorensen hold

E. 15 min AMRAP:
10 push-ups, hand-release
10/arm single-arm KB thruster (55/35)
50’ burpee broad jumps
1 legless rope climb
200m run