Strength

Deadlift

4×10 @ 45%

3×10 @ 50%

2×10 @ 55%

MetCon

3 Rounds For Time of:

15 SA Hang DB Clean & Jerk – R (35/50#)

15 SA Hang DB Clean & Jerk – L (35/50#)

12 HR Pushups

9 Box Hops (24/30″)

Lift

i) Power Clean 5×4 @ 72.5%

ii [Clean + Jerk (2)] 5×1 @ 77.5%

Strength

i) Back Squat 10×10 @ 55%

ii) Strict Press 5×10 @ 57.5%

MetCon

For Time:

Buy In: 1500m Row

5 Rounds of:

27 Double Unders

21 Calorie Row

15 Wall Balls (W: 14/9 M: 20#/10′)

9 DB Power Cleans (35/50#)

Cash Out: 1500m Row

Strength

Superset 5 Sets (Ascending Weight) of:

6 Tempo Bench Press (3s ↓, 1s Bottm Hold, Explode ↑)

6 Bent Over Row

MetCon

6 Rounds For Time of:

7 Calories Assault Bike

7 T2B

7 SA DB Thrusters – L (35/50#)

7 SA DB Thrusters – R (35/50#)

60s Rest