Strength

OH Squat 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

5 SA Devil’s Press – L (35/50#)

10 SA Thrusters – L (35/50#)

30′ SA OH DB Walking Lunge – L (35/50#)

5 SA DB Devil’s Press – R (35/50#)

10 SA Thrusters – R (35/50#)

30′ SA OH DB Walking Lunge – R (35/50#)

MAX OUT SATURDAY!!!

Olympic Lifting

Perform 3 Of The Following:

i) Snatch 1RM (3-2-1-1-1-1)

ii) Clean & Jerk 1RM (3-2-1-1-1-1)

iii) Clean 1RM (3-2-1-1-1-1)

iv) Jerk 1RM (3-2-1-1-1-1)

v) OH Squat 1RM (5-3-2-1-1-1)

vi) Front Squat 1RM (5-3-2-1-1-1)

vii) Hang Squat Clean 3RM (3-3-3-3-3)

viii) Hang Squat Snatch 3RM (3-3-3-3-3)

[90 Minute Time Cap]

MetCon

15 Minutes Rowing

15 Minutes Assault Bike

15 Minutes Ski Erg

1500 Single Skips

*Partition As Needed – MAX of 5 Minutes Per Machine*

[60 Minute Time Cap]

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Snatch (3) + Snatch Balance (3)

Strength

Superset 4 Sets (Ascending Weight) of:

4 Romanian Deadlifts

8 Bulgarian Lunges (Per Side)

MetCon

For Time:

60 Calorie Row

60 SA DB Snatch (35/50#)

60 Weighted Box Step Ups (W:20/35 M: 24″/50#)

60 SA DB Hang Clean & Jerk (35/50#)

60 Goblet Squats (35/50#)

60 Calories Ski Erg

60 Muscle Snatch (45/65#)

60 Weighted Box Step Ups (W:20/45 M: 24″/65#)

60 Hang Clean & Jerk (45/65#)

60 Front Squats (45/65#)

[50 Minute Time Cap]