Strength

“Back Squat Wave”

EMOTM 20 Minutes of:

2 Back Squats

MetCon

10-Minute AMRAP of:

1 Power Snatch (105/155#)

1 RMU

2 Power Snatch (105/155#)

2 RMU

3 Power Snatch (105/155#)

3 RMU

Etc…

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

i) Pause Back Squat (10s) 5×1 (Ascending)

ii) Standing DB Bent Over Row 3×8 (Ascending)

iii) Weighted Pullup 5×1 (Ascending)

MetCon

For Time:

8 Rounds For Time of:

12 Wall Balls (W: 14/9 M: 20#/10′)

8 T2B

4 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

Lift

i) EMOTM 10 Minutes of:

3 Snatch High Pull

ii) EMOTM 10 MInutes of:

2 Snatch Pull

iii) EMOTM 10 Minutes of:

1 Halting Snatch Deadlift

iv) 5 Sets (Ascending Weight) of:

Squat Snatch (1) + Hang Squat Snatch (2)

MetCon

EMOTM 50 Minutes (5 Rounds) of:

Min 1: 12/15 Calories Assault Bike

Min 2: 15 Situps

Min 3: 50 Double Unders

Min 4: 10 HSPU

Min 5: 45s Plank (Elbows)

Min 6: 12/15 Calories Ski Erg

Min 7: 15 V-Ups

Min 8: 50 Cross Over Skips

Min 9: 10 Tricep Dips

Min 10: 45s Plank (Hands)

Lift

“Split Jerk Wave”

EMOTM 20 Minutes of:

2 Split Jerks

MetCon

3 Rounds For Time of:

20 Calorie Row

20 Deadlifts (105/155#)

20 Bench Press (75/115#)

20 BF Burpees

[20 Minute Time Cap]