Lift (Mechanics)

i) Push Jerk 3-3-3-3 (Ascending)

ii) TnG High Hang Clean Pulls 3-3-3-3 (Ascending)

iii) Hang Clean Pull 3-3-3-3 (Ascending)

iv) Clean Pull 3-3-3-3 (Ascending)

[10 Minutes Per Each Section]

Strength

i) Deadlift 8-8-8-8 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

3 Rounds For Time of:

9 Hang Power Snatch (75/115#)

15 Calorie Row

21 Wall Balls (W: 14/9 M: 20#/10′)

Strength

Front Squat 15-15-15 (Ascending)

MetCon

For Time:

10 Clean & Jerk (85/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (135/205#)

2 Clean & Jerk (155/225#)

Technique & Movement – Cleans/HSW/RMU

---

MetCon

PARTNER WOD!!!

i) “Synchro Annie”

50-40-30-20-10 For Time of:

Double Unders

Synchronized Situps

ii) For Time:

100 Leg Lifts (Bum Up)

50 Burpee To Target (4/6″)

100 Dead Bugs (Per Side)

50 Burpee Tuck Jumps

100 V-Ups

50 Burpee Box Jumps (20/24”)

100 Toes To Rings

50 Burpee Box Overs (20/24”)

Strength

DB Chest Press

MAX Reps @ 15/30#

MAX Reps @ 20/35#

MAX Reps @ 25/40#

MAX Reps @ 30/45#

MAX Reps @ 35/50#

MetCon

For Time:

300 Air Squats

*On Every Minute Perform 10 Tuck Jumps*

[20 Minute Time Cap]