Lift

“Split Jerk Wave”

EMOTM 20 Minutes of:

2 Split Jerks

MetCon

3 Rounds For Time of:

20 Calorie Row

20 Deadlifts (105/155#)

20 Bench Press (75/115#)

20 BF Burpees

[20 Minute Time Cap]

Strength

Front Squat 7×2 (Ascending)

MetCon

10-Minute AMRAP of:

1 Power Clean (125/185#)

1 BMU/CTB/Pullup

2 Power Clean (125/185#)

2 BMU/CTB/Pullup

3 Power Clean (125/185#)

3 BMU/CTB/Pullup

Etc…

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

i) Bench Press 8-8-6-6-4-4 (Ascending – Light/Medium)

ii) BB Bicep Curl 8-8-6-6-4-4 (Ascending – Light/Medium)

MetCon

For Time:

25 SA DB Front Squat – L (35/50#)

20 SA DB Chest Press – L (35/50#)

15 T2B

25 SA DB Front Squat – R (35/50#)

20 SA DB Chest Press – R (35/50#)

15 T2B

25 DBL DB Front Squat (35/50#)

20 Chest Press (35/50#)

15 T2B

Lift

i) Snatch Balance 3×5 (Ascending – Light/Medium)

ii) Power Snatch 5×3 (Ascending – Light/Medium)

MetCon

EMOTM 12 Minutes of:

Min 1: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (10/20#)

Min 2: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (10/20#)

Min 3: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (20/35#)

Min 4: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (20/35#)

Min 5: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (35/50#)

Min 6: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (35/50#)

Min 7: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (10/20#)

Min 8: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (10/20#)

Min 9: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (20/35#)

Min 10: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (20/35#)

Min 11: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (35/50#)

Min 12: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (35/50#)

Strength

Superset 4 Sets (Ascending/Light) of:

8 BB Bent Over Rows

8 SA KB Lawnmowers (Per Side)

8 DB Shrugs

8 DB Upright Rows

MetCon

10 Rounds For Time of:

2 HSPU

4 Wall Balls (W: 14/9 M: 20#/10′)

6 Calories Assault Bike

[20 Minute Time Cap]