Strength

Front Squat 7×1 (Ascending)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

Strength

i) Bench Press 5-5-5-5-5 (Ascending)

ii) Power Rows 5-5-5-5-5 (Ascending)

MetCon

15 Minute AMRAP of:

50 DUs

10 SA DB Snatches (35/50#) – R

10 SA DB Thrusters (35/50#) – R

50 DUS

10 SA DB Snatches (35/50#) – L

10 SA DB Thrusters (35/50#) – L

Lift

i) Snatch Balance 3×4 (Ascending)

ii) Snatch High Pull 3×4 (Ascending)

iii) Snatch 4×2, 4×1 (Ascending)

MetCon

In Teams Of 2 Perform For Time:

1 Mile Run

4 Rounds “Cindy”

50 Power Cleans (95/135#)

4 Rounds “Cindy”

50 T2B

4 Rounds “Cindy”

50 BF Burpees

1 Mile Run

[45 Minute Time Cap]

Lift

6 Sets (Ascending Weight) of:

Push Press (4) + Split Jerk (4)

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Ski Erg