Strength
i) Back Squat [5-3-1] x3 @ 87.5% OR [3-2-1] x3 @ 87.5%
ii) Front Squat 2×1 (Ascending)
MetCon
For Time:
10 Hang Power Cleans (65/95#)
2 Lateral Burpee Over Bar
8 Hang Power Cleans (75/115#)
4 Lateral Burpee Over Bar
6 Hang Power Cleans (95/135#)
6 Lateral Burpee Over Bar
4 Hang Power Cleans (105/155#)
8 Lateral Burpee Over Bar
2 Hang Power Cleans (125/185#)
10 Lateral Burpee Over Bar
Strength
i) 5 Sets (Ascending Weight) of:
80′ Farmer Carry
ii) 3 Sets (Ascending Weight) of:
10 DBL DB Walking Lunge Steps
MetCon
i) 8 Minute AMRAP of:
1 Shuttle Sprint (40′)
1 Burpee
2 Shuttle Sprints (40′)
2 Burpees
3 Shuttle Sprints (40′)
3 Burpees
Etc…
ii) 8 Minute AMRAP of:
2 Calories Row
2 Hang Muscle Snatch (Bar)
4 Calorie Row
4 Hang Muscle Snatch (Bar)
6 Calorie Row
6 Hang Muscle Snatch (Bar)
Etc…
iii) 8 Minute AMRAP of:
3 Thrusters (Bar)
3 Situps
6 Thrusters (Bar)
6 Situps
9 Thrusters (Bar)
9 Situps
Etc…
Strength
i) Deadlift [3-2-1] x3 @ 75%
ii) Supine (Reverse Grip) Bench Press 5-5-5 (Ascending)
Lift/Gymnastics
EMOTM 20 Minutes of:
Odd: Squat Snatch (2) + Pause OH Squat (5s) + Snatch Drop
Even: 3-5 Deficit Pushups (2×45#)
MetCon
EMOTM 50 Minutes of:
Min 1: 40 Double Unders
Min 2: 12 Calories Ski Erg
Min 3: 40 Cross Over Skips
Min 4: 12 Calories Row
Min 5: 2 Wall Walks
*Repeat 10 Times*
Strength
Strict Press [5-3-1] x3 @ 85%
MetCon
3 Rounds For Time of:
24/30 Calories Assault Bike
20 HSPU
10 CTB Pullups
