Lift

EMOTM 20 Minutes of:

Minute 1-10: 2 Power Snatches @ 75%

Minute 11-20: 1 Power Snatch @ 85%

MetCon

For Time:

10↓1 Deadlifts (155/225#)

1↑10 T2B

MetCon

For Time:

5 Rounds of:

300m Row

3 Power Cleans (105/155#)

5 Rounds of:

300m Row

3 S2OH (105/155#)

5 Rounds of:

300m Row

3 Clean & Jerk (105/155#)

[30 Minute Time Cap]

Accessory (Odd Objects)

800m Farmer Carry (2×50#/2×70#)

Lift

EMOTM 20 Minutes of:

Minute 1-10: 2 Jerks @ 75%

Minute 11-20: 1 Jerk @ 85%

MetCon

11 Minute AMRAP of:

65 DUs

3 BMU

Strength

5 Sets of:

Pause Front Squat (5s) + 5 Front Squats @ 80%

MetCon

On Every 2nd Minute For 20 Minutes Perform:

4/6 Calories Assaut Bike

3 Shuttle Sprints (20′)

2 Straight Arm Burpees

4 Tuck Jumps

6 Plate GR2OH (25/45#)

3 Shuttle Sprints (20′)

CLASS STARTS @ 10am!!!

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MetCon

“215 Innocent Children”

Buy In: 215 DUs

21 HSPU

5 Clean & Jerk (95/135#)

21 Burpees

5 Clean & Jerk (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerk (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerk (95/135#)

21 Lunges

5 Clean & Jerk (95/135#)

21 Pullups

5 Clean & Jerk (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerk (95/135#)

21 T2B

5 Clean & Jerk (95/135#)

Cash Out: 1996m Row

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