Strength

Front Squat 7-7-5-5-3-3-1-1 (Ascending)

MetCon

5 Rounds For MAX REPS of:

30s Double Unders

60s Calories Assault Bike

90s Wall Balls (W: 14/9 M: 20#/10′)

Technique & Movement – Olympic Lifting/Gymnastics

i) EMOTM 10 Minutes of:

Pause (Power) Snatch Balance (3)

ii) EMOTM 6 Minutes of:

Pause Ring Row (1) + Ring Rows (5)

iii) EMOTM 10 Minutes of:

Pause Power Snatch (1) + Power Snatch (2)

iv) EMOTM 6 Minutes of:

Pause Ring Pushup (1) + Ring Pushups (5)

v) 10 Minutes To Establish:

Heavy Single Power Snatch

Functional Fitness

MetCon

In Teams Of 2 Complete AT THE SAME TIME:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

Strength

i) EMOTM 10 Minutes of:

5 Bent Over Row (105/155#)

ii) 3 Sets (Ascending Weight) of:

12 BB Upright Rows

BB Bicep Curl Pump (Come To Class To Find Out)

MetCon

5 Minute AMRAP of:

6/8 Calories Ski Erg (MAX Effort)

15 Tuck Jumps

Lift

i) EMOTM 8 Minutes(Light) of:

Clean Pull + Hang Clean High Pull + Squat Clean

ii) EMOTM 8 Minutes (Light) of:

High Hang Squat Clean + Split Jerk (2)

iii) 8 Minutes To Establish:

1RM Clean & Jerk

MetCon

For Time:

32/40 Calories Assault Bike

Rx: 5 Clean & Jerk @ 90% (Based On 1RM Established Above)

Scaled: 15 Clean & Jerk @ 60% (Based On 1RM Established Above)

[7 Minute Time Cap]

MetCon

On Every 5th Minute For 8 Sets Perform:

200m Run

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

2 Squat Snatch (95/135#)

2 Rope Climbs