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

Strength

i) Push Press 8-8-8-3-3-3 (Ascending)

ii) Deadlift 8-8-8-3-3-3 (Ascending)

MetCon

For Time:

60 Burpee To Target (4/6″)

[6 Minute Time Cap]

Strength

EMOTM 20 Minutes of:

Min 1-5: 4 Back Squats @ 75%

Min 6-10: 3 Back Squats @ 80%

Min 11-15: 2 Back Squats @ 85%

Min 16-20: 1 Back Squat @ 90%

MetCon

“RCSC Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

[12 Minute Cap]

Compare To 041922

Technique & Movement – Olympic Lifting

i) 15 Minutes To Establish A Heavy Single of:

Power Snatch

OH Squat

Hang Squat Snatch

Squat Snatch

Snatch Balance

ii) 15 Minutes To Establish A Heavy Single of:

Power Clean

Front Squat

Hang Squat Clean

Squat Clean

Jerk

Functional Fitness

MetCon

5 Rounds For MAX Reps of:

60s Ski Erg

60s Hang Power Clean (55/75#)

60s Front Rack Reverse Alternating Lunges (55/75#)

60s KB Swings (.5/1 Pood)

60s KB SA S2OH (.5/1 Pood – Switch Arms Every 5 Reps)

60s Rest

Strength

EMOTM 10 Minutes of:

5 Bench Press (105/155#)

MetCon

0:00-5:00

50 Thrusters (55/75#)

*Remainder Time = MAX T2B*

5:00-10:00

30 Thrusters (65/95#)

*Remainder Time = MAX C2B*

10:00-15:00

10 Thrusters (75/115#)

*Remainder Time = MAX BMU*

[Score = TOTAL REPS]