Strength

Front Squat 8-8-6-6-4-4 (Ascending)

MetCon

10 Rounds For Time of:

15 Deadlifts (95/135#)

15 Pushups

[20 Minute Time Cap]

Lift

i) Snatch (Any Style) 5×2 @ 50-60%

ii) Jerk (Any Style) 5×3 @ 50-60%

MetCon

4 Rounds For MAX Reps of:

4 Minute AMRAP of:

5 T2B

10 Wall Balls (W: 14/9 M: 20#/10′)

15 KB Swings (1/1.5 Pood)

-1 Minute Rest-

Accessory

EMOTM 10 Minutes of:

Odd: 30-45s Plank (Rings)

Even: 15-30s HS Practice

MetCon (Steady State Cardio)

2 Rounds of:

5 Minute Row

5 Minute Bike

5 Minute Ski Erg

5 Minute Run

5 Minute Skipping

Strength

i) Push Press 3×8 @ 50-60%

ii) Deadlift 4×8 @ 50-60%

MetCon

4 Rounds For Time of:

8 Burpees

12 Hang Power Cleans (55/75#)

16 DB Front Squats (20/35#)

DELOAD WEEK!!!

---

Strength

Back Squat 6×8 @ 50-60%

MetCon

14 Minute AMRAP of:

250m Row

6 HSPU

6 Pullups