Lift

4 Sets (Ascending Weight) of:

TnG Hang Snatch Pulls (4) + TnG Power Snatch (3) + Hang Squat Snatch (2)

MetCon

21-15-9 For Time of:

Deadlifts (125/185#)

Burpee Box Overs (20/24″)

Lift

4 Sets (Ascending Weight) of:

Squat Clean + Front Squat + Push Press (2) + Squat Clean + Front Squat + Split Jerk (2)

MetCon

3 Rounds For Time

500m Row

30 Situps

60s Plank (Elbows)

25/30 Cal AB

10 T2B

30s Side Plank (Elbows – Per Side)

[30 Minute Time Cap]

Lift

4 Sets (Ascending Weight) of:

TnG Hang Clean Pull (4) + TnG Power Clean (3) + Hang Squat Clean (2)

MetCon

3 Rounds For Time of:

60 Air Squats

15 DB Hang Power Cleans (25/40#)

4 RMU

Strength

Back Squat 4×4 (Ascending)

Lift

i) Split Jerk 4×1 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

100 Double Unders

30 HSPU

20 Calories Assault Bike

75 Double Unders

20 HSPU

10 Calories Assault Bike

50 Double Unders

10 HSPU

Lift

i) Snatch Grip Deadlift 4×2 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (2) + Muscle Snatch (2)

MetCon

For Time:

45 DB Chest Press (20/35#)

30 Thrusters (55/75#)

3 Wall Walks

30 DB Chest Press (35/50#)

20 Thrusters (65/95#)

2 Wall Walks

15 DB Chest Press (50/70#)

10 Thrusters (75/115#)

1 Wall Walk