MetCon

On Every 4th Minute For 10 Sets Perform:

7 Calories Assault Bike

5 Shuttle Sprints (30′)

7 Clusters (55/75#)

5 Shuttle Sprints (30′)

35 Double Unders

Lift

Split Jerk

3×3 @ 45%

3×2 @ 55%

3×1 @ 65%

MetCon

2 Rounds For Time of:

40 SA Hang DB Snatch (20/35#)

30 Pushups

20 Burpee Over Dumbbell

10 CTB Pullups

Strength

Back Squat

5×5 @ 50%

5×3 @ 60%

MetCon

12 Minute AMRAP of:

3 Power Snatches (65/95#)

6 T2B

9 Air Squats

12 Calorie Row

Strength

Deadlift

4×5 @ 50%

4×3 @ 60%

MetCon

In Teams of 2 Complete:

25 Rounds For Time of:

9 Ring Rows

11 Hang Power Cleans (55/75#)

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