Lift

i) Snatch Balance 3×5 (Ascending)

ii) Snatch Pull 3×3 (Ascending)

iii) Snatch 3×3, 3×1 (Ascending)

Strength

Back Squat 5×5 (Ascending)

MetCon

MAX Unbroken Wall Balls (W: 10/9 M: 14#/10′)

-3 Minute Rest-

“Randy”

For Time:

75 Snatches (55/75#)

MetCon

Basic Fitness Testing!!!

-Work In Pairs Of 2

-Partner Judges/Scores Reps & Time

i) MAX Plank (Elbows – CAP 5 Minutes)

ii) MAX Chest To Deck Pushups 60s

iii) MAX Anchored Situps 60s

iv) MAX Air Squats 60s

v) MAX Broad Jump (5 Attempts)

vi) MAX Vertical Jump (5 Attempts)

vii) “RCSC Beep Test”

MetCon

In Teams Of 2 Complete For Time:

Buy In: 50 Tandem Wall Balls (Team Choice)

100 Bench Press (75/115#)

100 Thrusters (65/95#)

100 Hang Squat Cleans (55/75#)

Cash Out: 50 Tandem Wall Balls (Team Choice)

Odd Objects

i) 5 Rounds For Time [15 Minute Time Cap] of:

8/12 Tire Flips

200m Sandbag Run

ii) 5 Rounds For MAX WEIGHT of:

50′ Sled Push OR Pull

-2 Minutes Rest-

iii) For MAX Steps [15 Minute Time Cap] of:

Fat Grip Farmer Carry (35/50#)