MetCon

On Every 10th Minute For 5 Sets Perform:

1000m Row

2 Rounds of “DT”:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 S2OH (105/155#)

Lift

i) Block Power Clean 2-2-1-1-1 (Ascending)

ii) Block Squat Clean 2-2-1-1-1 (Ascending)

MetCon

14 Minute AMRAP

8 Calories Assault Bike

8 T2B

8 SDHP (65/95#)

Strength

OH Squat 6-6-6-6-6-6 (Ascending)

MetCon

For Time:

40 SA DB Snatches (35/50#)

10 Shuttle Sprints (40′)

40 SA Hang DB Clean & Jerk (35/50#)

10 Shuttle Sprints (40′)

40 SA DB S2OH (35/50#)

10 Shuttle Sprints (40′)

40 SA Hang DB Clusters (35/50#)

10 Shuttle Sprints (40′)

*Alternate Hands Every 5th Rep For Each DB Movement*

Strength

Superset 5 Sets (Ascending Weight) of:

10 DB Chest Press

10 DB Chest Flies

10 DB OH Pullovers

10 DB Side Lifts

MetCon

10 Rounds For Time of:

13 Bench Press (95/135#)

31 Double Unders

Lift

i) Block Power Snatch 2-2-1-1-1 (Ascending)

ii) Block Squat Snatch 2-2-1-1-1 (Ascending)

MetCon

12 Minute AMRAP of:

12 Wall Balls (W: 14/9 M: 20#/10′)

6 Box Jumps (20/24″)

6 Deficit Pushups