Lift

i) Split Jerk 4×4 (Ascending)

ii) Clean Pull 4×4 (Ascending)

iii) Clean & Jerk 4×2, 4×1 (Ascending)

Strength

OH Squat 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

21 Hang Power Cleans (95/135#)

21 BF Burpees

15 Hang Power Cleans (105/155#)

15 BF Burpees

9 Hang Power Cleans (125/185#)

9 BF Burpees

Olympic Lifting

i) Snatch Balance 3×5 (Ascending)

ii) Hang Muscle Snatch 3×5 (Ascending)

iii) EMOTM 20 Minutes Perform:

Min 1-5: 2 Snatches

Min 6-10: 2 Snatches

Min 11-15: 1 Snatch

Min 16-20: 1 Snatch

*Ascend Weight EACH Wave*

iv) Tall Squat Clean 3×5 (Ascending)

v) Hang Muscle Can 3×5 (Ascending)

vi) EMOTM 20 Minutes Perform:

Min 1-5: 2 Cleans

Min 6-10: 2 Cleans

Min 11-15: 1 Clean

Min 16-20: 1 Clean

*Ascending Weight EACH Wave*

Strength

i) 5 Sets of:

60s MAX Reps DB Bench Press (35/50#)

60s Rest

ii) 5 Sets of:

60s MAX Reps DB Bent Over Rows (35/50#)

60s Rest

MetCon

15-12-9-12-15 For Time of:

T2B

Calories Ski Erg

Hang Power Snatch (75/115#)

*75 Double Unders AFTER Each Round*

[25 Minute Time Cap]

Strength

i) Seated Strict Press 4-4-4-4 (Ascending)

ii) Deadlift 8-8-6-6-4-4 (Ascending)

MetCon

8 Minute AMRAP of:

2 SA DB Snatch (50/70#)

2 Weighted Step Ups (W: 16″/50# M: 20″/70#)

4 SA DB Snatch (50/70#)

4 Weighted Step Ups (W: 16″/50# M: 20″/70#)

6 SA DB Snatch (50/70#)

6 Weighted Step Ups (W: 16″/50# M: 20″/70#)

Etc…