Strength

Incline Bench Press 8×3 (Ascending)

MetCon

5 Rounds For MAX Reps of:

3 Minutes To Complete:

15 Front Squats (75/115#)

10 T2B

MAX REPS Double Unders

-1 Minute Rest Between Rounds-

Strength

Sumo Deadlift 1-1-1-1-1-1 (Ascending)

MetCon

8 Rounds For Time of:

12 Alternating Hang DB Clean & Jerk (35/50#)

2 Rope Climbs

MetCon

On Every 3rd Minute For 10 Sets Perform:

5 Calories Assault Bike

5 Box Hops (20/24″)

5 CTB Pullups

5 Wall Balls (W: 14/9 M: 20#/10′)

5 Tuck Jumps

Accessory

EMOTM 10 Minutes of:

Odd: 30s HSW Practice

Even: 30s RMU Practice

Lift

i) Snatch Balance 5×3 (Ascending)

ii) EMOTM 10 Minutes of:

Snatch Deadlift + Snatch Pull + Muscle Snatch

iii) EMOTM 10 Minutes of:

Snatch Pull + Snatch High Pull + Power Snatch

iv) EMOTM 10 Minutes of:

Snatch High Pull + Tall Snatch + Squat Snatch

Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

21-15-9 For Time of:

Burpee To Target (4″/6″)

KB Swings (1.5/2 Pood)