Lift

1RM Squat Clean [5-3-3-2-1-1-1-1]

MetCon

4 MInute AMRAP of:

Burpee To Target (4/6″)

Lift

EMOTM 12 Minutes of:

1 Split Jerk @ 80%

MetCon

21-15-9 For Time of:

Calories Assault Bike

Deadlifts (155/225#)

Weighted Box Step Overs (2×35#/2×50#)

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

“RCSC Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

[12 Minute Time Cap]

***RX GOES ON A BRICK ON THE WALL – NEW BRICK!!!***

Strength

Back Squat 4×8 (Ascending)

MetCon

For Time:

50 Double Unders

50 Situps

10 Clean & Jerk (95/135#)

40 Double Unders

40 Situps

8 Clean & Jerk (95/135#)

30 Double Unders

30 Situps

6 Clean & Jerk (95/135#)

20 Double Unders

20 Situps

4 Clean & Jerk (95/135#)

10 Double Unders

10 Situps

2 Clean & Jerk (95/135#)

Let’s Try This Again…

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Lift (Complex)

4 Sets (Ascending Weight) of:

Squat Clean

Front Squat

Hang Squat Clean

Front Squat

Split Jerk

[15 Minute Time Cap]

MetCon

12 Minute AMRAP of:

50 Double Unders

8 CTB Pullups