Strength

“Front Squat Wave”

EMOTM 20 Minutes of:

2 Front Squats

MetCon

3 Rounds For Time of:

500m Row

25 Hang Muscle Snatch (Bar)

15 T2B

[18 Minute Time Cap]

Lift

i) EMOTM 5 Minutes (Light) of:

Clean Pull + Power Clean + Push Press

ii) EMOTM 5 Minutes (Light) of:

Clean High Pull + Squat Clean + Push Jerk

iii) EMOTM 5 Minutes (Light) of:

Power Clean + Squat Clean + Split Jerk (2)

iv) Clean & Jerk 1RM

MetCon (Time Permitted)

8 Minute AMRAP of:

3 Devil’s Press (2×35/2×50#)

8 HSPU

Strength

Superset 5 Sets (Ascending Weight) of:

5/Side SA Seated DB Press

10 Alternating Seated DB Front Shoulder Raise (5/Side)

5 Seated DB Lateral Raises

30s/Side Side Plank (Elbows)

MetCon

EMOTM 20 Minutes of:

Min 1: 10-15 Calorie Row

Min 2: 10-15 Calorie Bike

Min 3: 10-15 Calorie Ski Erg

Min 4: 6-10 Shuttle Sprints (35′)

*Repeat 5 Times*

Lift

BTN Split Jerk 4×3 (Ascending)

MetCon

In Teams of 2 Complete For Time:

10 Burpee RMU

20 Power Snatch (75/115#)

30 KB Swings (1.5/2 Pood)

40 Box Jumps (24/30″)

30 KB SDHP (1.5/2 Pood)

20 Squat Snatch (75/115#)

10 Burpee BMU

Lift

Snatch Grip Deadlift 2-2-2-2-1-1-1-1 (Ascending)

MetCon

On Every 4th Minute For 4 Sets Perform:

400m Row

40 Double Unders

MAX Reps Bench Press (125/185#) With Remaining Time