Lift

5 Sets (Ascending Weight) of:

Snatch + Hang Snatch (2) + Snatch Balance

MetCon

3 Rounds For Time of:

25 Wall Balls (W: 14/9 M: 20#/10′)

25 Calorie Row

25 KB Swings (1/1.5 Pood)

25 HSPU

Strength

Front Squat 5-5-3-3-3-1-1 (Ascending)

MetCon

3 Rounds For Time of:

60 Air Squats

18 T2B

10 Hang Power Clean (105/155#)

Lift

i) Snatch 3-2-1-1 (Ascending)

ii) Clean & Jerk 3-2-1-1 (Ascending)

MetCon

For Time:

10 Shuttle Sprints (50′)

20 OH Squats (80/115#)

30 BF Burpees

-1 Minute Rest-

30 BF Burpees

20 OH Squats (80/115#)

10 Shuttle Sprints (50′)

[12 Minute Time Cap]

MetCon

For Time:

80 Hang DB Squat Cleans (35/50#)

40 Bar Muscle Ups

*Partition As Needed*

[15 Minute Time Cap]

Strength

Bench Press 5-5-3-3-3-1-1-1 (Ascending)

MetCon

For Time:

3 Rounds of:

50 Double Unders

10 Deadlifts (155/225#)

2 Rounds of:

50 Double Unders

10 Deadlifts (185/275#)

1 Round of:

50 Double Unders

10 Deadlifts (225/315#)

[12-Minute Time Cap]

Lift

Split Jerk 5-5-3-3-1-1 (Ascending)

Accessory

EMOTM 6 Minutes of:

Handstand Practice