Lift

i) Power Clean 5×3 @ 80%

ii) Split Jerk 3×4 @ 75%, 3×2 @ 80%

MetCon

10 Rounds For Time of:

3 Deadlifts (225/315#)

3 Deficit HSPU

Strength

Back Squat [5-3-1] @ 90% x3

MetCon

21-15-9 For Time of:

Hang Power Snatch

Bar Facing Burpees

Wt #1 (21’s) – 65/95#

Wt #2 (15’s) – 75/115#

Wt #3 (9’s) – 95/135#

Strength

5 Sets (Ascending Weight) of:

8 Barbell Shrugs

8 Seated DB Flies

8 KB Gorilla Rows

MetCon

3 Rounds For Time of:

21 Hang Squat Cleans (65/95#)

15 Bench Press (105/155#)

9 Devils Press (2×20#/2×35#)

[20 Minute Time Cap]

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×3 @ 75%

Strength

Seated Strict Press 3×10 (Ascending)

MetCon

14 Minute AMRAP of:

10 DB Hang Clean & Jerk (50/70#)

10 HSPU

10 SDHP (65/95#)

MetCon

On Every 5th Minute For 10 Sets Perform:

8 Calories Ski Erg

8 Deadlifts (95/135#)

8 Box Hops (16/20″)

8 Shuttle Sprints (30′)

8 Pullups

25 Double Unders