Olympic Lifting

i) 5 Sets of:

OH Squat (2) + Snatch Balance (1)

ii) EMOTM 12 Minutes of:

3-Position Squat Snatch

iii) 5 Sets of:

Front Squat (2) + Jerk (1)

iv) EMOTM 12 Minutes of:

3-Position Squat Clean

MetCon

In Teams of 2 Complete 40 Rounds For Time of:

4 HSPU

6 DB Cleans (35/50#)

24 Double Unders

[40 Minute Time Cap]

Strength

Deadlift 8-8-8-8 (Ascending)

*5/Side Tempo SA DB Row AFTER Each Set*

MetCon

3 Rounds For Time of:

4 SA Devil’s Press – L (35/50#)

12 KB Swings (1/1.5 Pood)

20 Pullups

12 KB SDHP (1/1.5 Pood)

4 SA Devil’s Press – R (35/50#)

– Rest 1 Minute –

[15 Minute Time Cap]

MetCon (Steady State Cardio)

In 55 Minutes Complete:

5km Row OR Run

3km Run OR Row

1km Ski Erg OR 50 Calorie Assault Bike

*Any Order/No Partitioning*

Lift

i) Pause (15s) Front Squat 5×1 (Ascending)

ii) EMOTM 10 Minutes of:

Clean Deadlift + Clean Pull + Muscle Clean

iii) EMOTM 10 Minutes of:

Clean Pull + Clean High Pull + Power Clean

iv) EMOTM 10 Minutes of:

Clean High Pull + Tall Clean + Squat Clean