MetCon

In Teams Of 2 Perform 20 Rounds For Time of:

3 Back Squats (155/225# – Rack)

5 Hang Clean & Jerk (95/135#)

7 Bar Facing Burpees

[45 Minute Time Cap]

MetCon

45 Minute AMRAP of:

400m Run

2 Rounds of:

5 Deadlift (125/185#)

3 Deficit HSPU

1 Rope Climb

Strength

Spit Jerk 3-2-1-1-1-1-1 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

15 Calories Assaut Bike

12 T2B

9 DBL DB Snatch (25/40#)

Strength

Back/Front Squat 5RM (Opposite From Program)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

Immediately Followed By:

5 Minutes To Establish 1RM Clean

Olympic Lifting

i) Snatch 5-5-4-4-3-3-2-2-1-1 (Ascending)

ii) Clean & Jerk 5-5-4-4-3-3-2-2-1-1 (Ascending)