Lift

i) Snatch Grip Deadlift 3-3-3-3-3 (Ascending)

ii) TnG Power Snatch 5-5-5-3-3-3 (Ascending)

iii) EMOTM 10 Minutes of:

Power Snatch + Hang Power Snatch + BTN Push Press + Snatch Balance

MetCon

2 Rounds For Time:

2000m Row

75 Anchored Situps

50 Hang Power Cleans (75/115#)

75 Wall Balls (W:14/9 M: 20#/10′)

50 V-Ups

[50 Minute Time Cap]

Strength

Strict Press 5-5-5-5-5 (Ascending)

*After Each Set Perform 10 Side Raises & 10 Front Raises*

MetCon

5 Rounds For Time of:

21 Calories Assault Bike

15 HSPU

9 Devil’s Press (20/35#)

[30 Minute Time Cap]

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Olympic Lifting

i) OH Squat 3-3-3 (Ascending/Rack)

ii) Snatch High Pull 3-3-3 (Ascending)

iii) Snatch (Power OR Squat) 4-3-3-2-2-2-1-1-1-1 (Ascending)

iv) Front Squat 3-3-3 (Ascending/Rack)

v) Jerk (Push OR Split) 3-3-3 (Ascending/Rack)

vi) Clean Pull 3-3-3 (Ascending)

vii) Clean & Jerk 4-3-3-2-2-2-1-1-1-1 (Ascending)

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-> Warmup = Athlete Choice (BE PREPARED!!!)

-> 3×3’s = Feel Some Weight (Not Too Heavy, Not Too Light)

-> Go Heavy On The Snatch/Clean & Jerk Singles

-> Poor Movement On ANY Set Of 1’s?

-> Repeat That Weight 3 Times With NO INCREASE IN WEIGHT For The Remaining Singles