A) 4×4 Snatch Grip Push Press @21X1, rest 1:00
Tempo dictates load.
B) 3×6 OHS @32X1 @ moderate building rest 1:30-2:00.

C) For Time 14min Cap
21-15-9
HPC 135/95 115/75
No push up Burpees Over Bar
WB
*200m run after each round
end on run

D) Core
10 alt Jack knives
10 crunches with legs raised
10 bicycle crunches
20 sec flutter kicks
rest as needed x 4-5 sets