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MetCon

5 Rounds For Time of:

500m Row/SE

30 SA DB Hang C/J (35/50#)

30 Box Hops (20/24″)

[45 Minute Time Cap]

Strength

Back Squat 5×15 @ 50%

MetCon

“Grace”

For Time:

30 Clean & Jerks (95/135#)

Technique & Movement

Gymnastics

Teddybear/Headstand/Handstand Drills

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Functional Fitness

MetCon

For Time:

500 Air Squats

[Time Cap 30 Minutes]

Accessory (Stretch)

Coaches Choice

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Olympic Lifting

Muscle Cleans/Jerks/Clean &Jerk Complex

i) Hang Muscle Clean 3×3 (Ascending)

ii) Muscle Clean 3×3 (Ascending)

iii) Jerk 3×3 (Ascending – From Ground)

iii) 3 Sets (Ascending Weight) of:

Clean + Hang Clean + Clean + Hang Clean + Jerk (2)

*Squat OR Power*

MetCon

6 Rounds For MAX Reps of:

4 Minute AMRAP of:

1 Bench Press (125/185#)

2 SA DB Snatch (50/70#)

3 Weighted DB Step Ups (W: 20/50 M: 24″/70#)

-1 Minute Rest-

Accessory (Core)

EMOTM 6 Minutes of:

Odd: 20/Side Split Pike Over Pylon

Even: Leg Lift Static Hold (30s)