Lift

i) EMOTM 10 Minutes (Light) of:

Power Snatch + Squat Snatch

ii) EMOTM 10 Minutes (Light) of:

Power Clean + Push Jerk + Squat Clean + Split Jerk

MetCon

10 Minute AMRAP of:

5 Burpees

10 Wall Balls

15 V-Ups

20 Double Unders

MetCon

EMOTM 50 Minutes of:

Min 1: 6-10 Calories Ski Erg

Min 2: 1-3 Wall Walks

Min 3: 6-10 Calories Assault Bike

Min 4: 4-8 HSPU

Min 5: 6-10 Calories Row

Min 6-10: 400m Run

*Repeat 5 Times*

DELOAD WEEK STARTS TODAY!!!

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Strength

i) Front Squat 3×7 (Ascending/Heavy)

ii) OH Squat 3×6 (Ascending)

MetCon

21-15-9 For Time of:

Bench Press (75/115#)

KB Swings (.5/1 Pood)

Box Hops (16/20″)

Strength

i) Bent Over Row 5×6 (Ascending)

ii) Standing Bicep Curl 5×6 (Ascending)

iii) Weighted Strict Pullup 1RM

MetCon

EMOTM 16 Minutes of:

Min 1: 12/15 Calories Ski Erg

Min 2: 5-10 HSPU

Min 3: 15 KB Swings (1/1.5)

Min 4: 5-10 Tricep Dips (Box)

*Repeat 4 Times*

Lift

i) Snatch High Pull 5×3 (Ascending)

ii) Snatch Pull 5×2 (Ascending)

iii) Squat Snatch 3-3-3-1-1-1 (Ascending)