MetCon

On Every 3rd Minute For 15 Sets Perform:

1 Wall Walk

8 Calories Assault Bike

8 Box Hops (16/20″)

8 Shuttle Sprints (20′)

8 Crossover Skips

Strength

Deadlift 5×5 (Ascending)

MetCon

3 Rounds For Time of:

50 Lunge Walk Steps

10 S2OH (95/135#)

10 Burpee Pullups

Strength

OH Squat 5×6 (Ascending)

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Wall Balls (W:14/9 M: 20#/10′)

30 Supermans

Strength

Close Grip Bench Press 6×6 (Ascending)

MetCon

For Time:

Buy In: 40 Calorie Assault Bike + 4 Rope Climbs

50-40-30-20-10 of:

Double Unders

*12 T2B After Each Round*

Cash Out: 40 Calorie Assault Bike + 4 Rope Climbs

Olympic Lifting (Mechanics)

i) EMOTM 8 Minutes of:

Snatch Deadlift (2) + Muscle Snatch (2)

ii) EMOTM 8 Minutes of:

Snatch Pull (2) + Power Snatch (2)

iii) EMOTM 8 Minutes of:

Snatch High Pull (2) + Squat Snatch (2)

iv) EMOTM 8 Minutes of:

Clean Deadlift (2) + Muscle Clean (2)

v) EMOTM 8 Minutes of:

Clean Pull (2) + Power Clean (2)

vi) EMOTM 8 Minutes of:

Clean High Pull (2) + Squat Clean (2)