Lift

Split Jerk 5-5-3-3-2-2-1-1 (Ascending)

MetCon

For Time:

5-4-3-2-1 For Time of:

Hang Power Cleans (145/205#)

BMUs

*200m Run After Each Round*

Strength

Back Squat 6×10 (Ascending)

MetCon

For Time:

400m Run

50 SA DB Chest Press – L (35/50#)

400m Run

50 SA DB Chest Press – R (35/50#)

400m Run

50 SA DB Bent Row – L (35/50#)

400m Run

50 SA DB Bent Row – R (35/50#)

Closed until Wednesday, enjoy an EXTRA long weekend!!!

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Seated Wide Grip Strict Press

3 Close Grip BB Bent Over Row

MetCon

In Teams of 2 Complete For Time:

50 Double Unders – Each

50 HR Pushups – Shared

50 HSPU – Shared

50 Cross Overs – Each

100 V-Ups – Shared

50 Cross Overs – Each

50 HSPU – Shared

50 Ring Dips – Shared

50 Double Unders – Each

Strength

Superset 7 Sets (Ascending Weight/Heavy) of:

3 Supine Grip Bench Press

3 Supine Grip Deadlift

MetCon

2 Rounds For Time of:

15 Snatches (95/135#)

15 T2B