Lift

Option #1

1RM Snatch

Option #2

i) EMOTM 10 Minutes of:

Power Snatch + Squat Snatch + Snatch Balance (2)

ii) EMOTM 20 Minutes of:

1 Squat Snatch (Wave)

MetCon

“Route 90”

For Time

200 Double Unders (500 Single Skips)

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

*Partition As Needed*

*ALL Double Unders/Skips MUST Be Completed Before Partitioning*

*50 Minute Time Cap*

Strength

Push Pres 5-5-5-3-3-3 (Ascending)

MetCon

21-15-9 For Time of:

Calorie Row

HSPU

KB Deadlifts (2×1.5 Pood/2×2 Pood)

Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

20 Calories Assault Bike

25 Wall Balls (W:14/9 M: 20#/10′)

MetCon

In Teams Of 2 Complete For Time:

6 Rounds “Cindy”

2 Rounds “DT”

5 Rounds “Cindy”

2 Rounds “DT”

4 Rounds “Cindy”

2 Rounds “DT”

3 Rounds “Cindy”

2 Rounds “DT”

2 Rounds “Cindy”

2 Rounds “DT”

1 Round “Cindy”

2 Rounds “DT