Lift (Mechanics)

EMOTM 12 Minutes of:

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

MetCon

On Every 5th Minute For 4 Sets Perform:

15 Calories Assault Bike

12 T2B

9 Burpee Box Overs (20/24″)

6 Strict HSPU

Strength

OH Squat 8-8-8-4-4-4 (Ascending)

MetCon

4 Rounds For Time of:

400m Run

25 Hang Muscle Snatch (Bar)

25 Supermans

[24 Minute Time Cap]

Strength

Front Rack Forward Lunge 5×10 (Ascending)

MetCon

For Time:

150 Cross Over Skips

30 HSPU

5 Burpee RMU + Ring Dip

150 Double Unders

30 HSPU

5 Burpee RMU + Ring Dip

Lift

i) Snatch 1RM (3-3-2-2-1-1-1-1-1)

ii) Clean & Jerk 1RM (3-3-2-2-1-1-1-1-1)

MetCon

On A 40-Minute Timer Complete:

0:00-4:00

400m Sprint

4:00-8:00

400m Sprint

8:00-12:00

400m Sprint

12:00-16:00

400m Sprint

16:00-20:00

400m Sprint

20:00-40:00

20 Rounds For Time of:

1 Deadlift (225/315#)

3 CTB Pullups

5 DB Chest Press (50/70#)