Strength

Deadlift 5-5-5-5 (Ascending)

Lift

i) Snatch 3-3-3-3 (Ascending)

ii) Clean & Jerk 2-2-2-2 (Ascending)

MetCon

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees

50 SA DB Chest Press – L (35/50#)

10 Burpees

50 SA DB Front Squat – L (35/50#)

10 Burpees

50 SA DB Chest Press – R (35/50#)

10 Burpees

50 SA DB Front Squat – R (35/50#)

10 Burpees

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees

Lift

EMOTM 15 Minutes of:

High Hang Squat Clean (2) + Jerk (2)

MetCon

5 Rounds of:

6 Calories Assault Bike

12 KB Swings (.5/1 Pood)

24 Double Unders

-2 Minutes Rest-

*Score = Slowest Round*

MetCon

5 Rounds For Time of:

500m Row

30 Hang Muscle Snatch (Empty Bar)

30 Box Hops (16/20″)

Strength (Muscular Endurance)

EMOTM 10 Minutes of:

15 Strict Press

MetCon

17 Minute AMRAP of:

200m Run

8 Wall Balls (W: 14/9 M: 20#/10′)