Technique & Movement – Gymnastics/Plyometrics OR Snatch

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MetCon

“Eva Strong”

5 Rounds For Time of:

24 Double Unders

19 T2B

2 Clean & Jerks (135/205#)

400m Run

Strength

5 Sets of:

MAX Reps Incline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

1500m Row

40 Bar Facing Burpees

20 Squat Cleans (125/185#)

[12 Minute Time Cap]

Lift (Mechanics)

EMOTM 12 Minutes of:

1 Pause Split Jerk

-> 5s Pause @ Dip

-> 5s Pause @ Catch

Strength

Push Press 15-15-15-3-3-3 (Ascending)

Accessory

P90X – Ab Ripper X

Strength

Deadlift 5×5 @ 80%

MetCon

i) 21-15-9 For Time of:

Calories Assault Bike

Box Hops (24/30″)

[8 Minute Cap]

ii) For Time

400m Farmer Carry (2×1.5 Pood/2×2 Pood)

[15 Minute Cap]

MetCon

On Every 3rd Minute For 24 Minutes Perform:

25′ SA OH DB Lunge Walk – L (35/50#)

8 SA Hang DB Clean & Jerk – L (35/50#)

4 SA DB Suitcase Burpee Deadlift – L (35/50#)

25′ SA OH DB Lunge Walk – R (35/50#)

8 SA Hang DB Clean & Jerk – R (35/50#)

4 SA DB Suitcase Burpee Deadlift – R (35/50#)

-> Remaining Time = Double Unders/Single Unders

*Score = TOTAL DOUBLE UNDERS/SINGLE UNDERS*

Gymnastics

EMOTM 7 Minutes of:

4-6 Strict OR Weighted Tricep Dips (Off Boxes/Paralettes)