Lift

Build To A Heavy Single of:

Squat Snatch + Power Snatch + Snatch Balance

MetCon

16 Minute AMRAP of:

3 Bar Muscle Ups

6 Power Snatches (75/115#)

9 Bar Facing Burpees

MetCon

“Lucky Charms”

For Time:

BUY IN: 2021m Row

3 Rounds For Time of:

17 KB Swings (1.5/2 Pood)

17 KB Goblet Squats (1.5/2Pood)

17 KB SDHP (1.5/2 Pood)

CASHOUT: 2021m Row

Lift

Split Jerk 1-1-1-1-1-1-1 (Ascending)

MetCon

For Time:

5 Power Cleans (105/155#)

5 Hang Squat Cleans (105/155#)

4 Power Cleans (125/185#)

4 Hang Squat Cleans (125/185#)

3 Power Cleans (145/205#)

3 Hang Squat Cleans (145/205#)

2 Power Cleans (155/225#)

2 Hang Squat Cleans (155/225#)

1 Power Clean (165/245#)

1 Hang Squat Clean (165/245#)

Strength

Front Squat 6-6-4-4-2-2 (Ascending)

*After Each Set Perform 8 Seated DB Arnold Press*

MetCon

46-34-22 For Time of:

SA Alternate DB Snatch (35/50#)

Air Squats

MetCon

For Time:

25 Burpees

100 Calorie Row

25 Burpees

100 Calorie AB

25 Burpees

100 Calorie SE

25 Burpees