MetCon

“Double Helen”

6 Rounds For Time of:

400m Run

21 KB Swings (1/1.5#)

12 Pullups

[40 Minute Time Cap]

Strength

Deadlift 10×1 (Ascending)

MetCon

Drop Ladder 10↓1 For Time of:

Snatches (95/135#)

BF Burpees

Strength

Front Squat 10×1 (Ascending)

MetCon

20 Minute AMRAP of:

400m Row

8 HSPU

Strength

Bench Press 5×8 (Ascending)

MetCon

16 Minute AMRAP of:

1500m Row OR Ski

35 T2B

35 DB Chest Press (50/70#)

35 V-Ups

MAX REPS Wall Walks

Lift

i) Deficit Snatch Grip Deadlift 3×5 (Ascending)

i) 5 Sets (Ascending Weight) of:

Snatch High Pull + Hang Snatch High Pull (4) [TnG]

ii) Squat Snatch

2×3 @ 60%

2×2 @ 70%

3×1 @ 80%

3×1 @ 85%