Moving Weight

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Warm Up
50s on 10s off
Plank Shoulder Taps
Active Squat Hold
Scap Push Ups
Deadlift High Pull

Seated DB Strict Press
Renegade Rows

9 Minute Ascending AMRAP
3 Thrusters 115|75
3 Power Snatch
6 Thrusters
6 Power Snatch
9 Thrusters
9 Snatches

*If performing a single arm version, perform your 3 thrusters and 3 snatches on your non-dominant arm and then switch sides before moving on to the round of six.

*Coaches Tip – pick a weight you could do the round of 9 without breaking it up.