Lift

Clean & Jerk

-> Squat Clean + Split Jerk

-> Mechanic Focused

3×2 @ 50%

3×1 @ 60%

3×1 @ 70%

MetCon

12 Minute AMRAP of:

10 Deadlifts (75/115#)

10 Pushups

10 KB Swings (.5/1 Pood)

10 Seated DB Press (2×15/2×25#)

DELOAD WEEK!!!

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Strength

Back Squat

5×6 @ 50%

3×3 @ 70%

MetCon

4 Rounds For MAX Reps of:

60s Calorie Row

60s Calorie Assault Bike

60s Calorie Ski Erg

60s Weighted Step Ups (W: 16″/20# M: 20″/35#)

60s Rest

Strength

i) 5 Sets of:

60s MAX Bench Press (125/185#)

120s Rest

ii) 5 Sets of:

60s MAX Bicep Curls (45/65#)

120s Rest

MetCon

“Partner Fran”

21 Thrusters (65/95#) – P1

21 Thrusters (65/95#) – P2

21 Pullups – P1

21 Pullups – P2

15 Thrusters (65/95#) – P1

15 Thrusters (65/95#) – P2

15 Pullups – P1

15 Pullups – P2

9 Thrusters (65/95#) – P1

9 Thrusters (65/95#) – P2

9 Pullups – P1

9 Pullups – P2

[15 Minute Time Cap]

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×4 @ 75%

MetCon

3 Rounds For Time of:

750m Row

5 Wall Walks

MetCon

In Teams Of 2 Complete For Time:

“Route 90”

200 Double Unders

175 S2OH (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

[50 Minute Time Cap]

*Partition As Needed*

*You Go, I Go*

*ALL DUs/Single Skips MUST Be Completed Prior To Partitioning*