- 1:30 Row/Bike
- 8E 90/90 Shin Box Rotations w/Hip Lift
- 8E Shoulder CARs

- 8E World’s Greatest Stretch (Rotation Only)

- 8E Prone IYTW

Then, perform 3 Rounds of the following: (REST :30-1:00)

- 3 Snatch Grip Deadlift
- 3 Hang Power Snatch
- 3 Overhead Squat
* Build in weight across 3 sets

Metcon notes:
Starts with a 10:00 alternating EMOM of Rowing and Wall Balls. Each station should take NO LONGER than
:40-:45 to perform. If that doesn’t seem possible from the beginning, consider reducing calorie counts and/or wall
ball weight/reps. Refer to the scaling options. You will be starting with this AND finishing with this in a more fatigued
state. For the main snatch EMOM portion, athletes will begin their first minute with 50%, then move to 60%, then 70% on
the third minute, ending at 75% for the following 12 minutes. This will allow athletes time to build properly towards
completing percentage work in a fatigued state. After finishing the snatches, athletes will move back to the row and
wall ball piece as a finisher.