MetCon

100 KB Swings (1/1.5 Pood)

80 Deadlifts (95/135#)

60 CTB Pullups

40 Box Step Overs (W: 2×35/20 M: 2×50#/24″)

20 Wall Walks

*Partition As Needed*

[50 Minute Time Cap]

Lift

i) OH Squat 5-5-5 (Ascending)

ii) Snatch Balance 3-3-3 (Ascending)

iii) Snatch Pull 3-3-3 (Ascending/HEAVY)

iv) Squat Snatch 5-3-3-2-2-1-1-1 (Ascending)

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Strength

i) Seated Strict Press 10-10-10 (Ascending)

ii) Push Press 6-6-6 (Ascending)

iii) Leaning SA DB Side Raise 3×8 (Per Side)

MetCon

3 Rounds For Time of:

10 Strict Ring Dips

15 Devil’s Press (2×35/2×50#)

10 Strict HSPU

15 Calories Ski Erg

Strength

Back Squat 3-3-3-1-1-1 (Ascending)

MetCon

For Time:

40 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

40 Calorie Assault Bike

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

Technique & Movement – Snatch/BMU/HSPU

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MetCon

30 Rounds For Time of:

1 Rope Climb

3 Box Hops (20/24″)

5 V-Ups