Strength

i) Deadlift 15-15-12-12-10-10 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

8/Side Barbell Lawnmowers

8/Side SA DB Shrugs

8/Side SA DB Upright Rows

MetCon

“Light Isabel”

For Time:

30 Snatches (65/95#)

[4 Minute Time Cap]

MetCon

In Teams of 2 Complete For Time:

500 Calorie Row (Shared)

P1: 25 Calorie Row

P2: AMRAP of:

5 Bar Facing Burpees

5 S2OH (75/115#)

5 Ring Dips

[45 Minute Time Cap]

Lift (Mechanics)

i) EMOTM 10 Minutes of:

2 Snatch Drop

ii) EMOTM 10 Minutes of:

2 High Hang Squat Snatch

iii) EMOTM 10 Minutes of:

1 Squat Snatch + 1 Snatch Drop

MetCon

21-15-9 For Time of:

Calories Assault Bike

Pullups

[8 Minute Time Cap]

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Strength

EMOTM 20 Minutes of:

2 Back Squats @ 75%

MetCon

10 Minute AMRAP of:

10 Double Unders

1 Clean & Jerk (125/185#)

*Add 10 Double Unders + 1 Clean & Jerk Each Round*

Accessory

1 Set of:

125m SA DB Farmer Carry (35/50#) – L

125m SA DB Farmer Carry (35/50#) – R

Strength

Superset 5 Sets of:

6 Decline Bench Press

12 Decline DB Flies

MetCon

4 Rounds For Time of:

250m Row

12 T2B

250m Ski Erg

12 SA Hang DB Clean & Jerk (50/70#)