Lift

i) EMOTM 10 Minutes (Light) of:

High Hang Power Clean + High Hang Squat Clean + Split Jerk

ii) EMOTM 10 Minutes (Light) of:

Low Hang Power Clean + Low Hang Squat Clean + Split Jerk

Strength

Deadlift

4×4 @ 50%

4×2 @ 60%

MetCon

On A 50-Minute Timer Complete:

0:00-5:00

EMOTM of:

30-60 Double Unders

5:00-10:00

EMOTM of:

8-12 Calorie Ski Erg

10:00-15:00

EMOTM of:

6-10 Burpees

15:00-20:00

EMOTM of:

8-12 Box Hops (20/24″)

20:00-25:00

EMOTM of:

3-5 Wall Walks

25:00-50:00

Same As Above

Lift

i) EMOTM 10 Minutes (Light) of:

High Hang Power Snatch + High Hang Squat Snatch

ii) EMOTM 10 Minutes (Light) of:

Low Hang Power Snatch + Low Hang Squat Snatch

MetCon

12-Minute AMRAP of:

10 Calories Assault Bike

8 Hang DB Snatch (25/40#)

6 HSPU

DELOAD WEEK!!!

---

Strength

Back Squat

3×8 @ 55%

3×6 @ 65%

MetCon

5 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

10 Hang Clean & Jerk (65/95#)

5 CTB Pullups

MetCon

In Teams of 2 Complete:

0:00-6:00

70/80 Calorie Assault Bike

6:00-12:00

AMRAP of:

1 Rope Climb

2 Power Cleans (145/205#)

12:00-18:00

70/80 Calorie Ski

18:00-24:00

AMRAP of:

2 SA Alt Devil’s Press (35/50#)

4 SA Weighted Box Step Overs (W: 20/35 M: 24″/50#)

24:00-30:00

70/80 Calorie Row

30:00-36:00

AMRAP of:

4 T2B

8 SA Alt Hang DB Clean & Jerk (35/50#)

Accessory

3 Rounds NOT FOR TIME of:

80′ SA Farmer Carry (70/100#) – L

80′ SA Farmer Carry (70/100#) – R