Strength

Front Squat 12-12-10-10-8-8 (Ascending)

MetCon

5 Rounds For Time of:

8 KB Swings (1.5/2 Pood)

8 Box Jumps (24/30″)

8 Goblet Lunges (1.5/2 Pood)

[10 Minute Time Cap]

Olympic Lifting

i) 5 Sets (Ascending Weight) of:

Snatch Grip Push Press (2) + OH Squat (2) + Snatch Balance (2)

ii) 5 Sets (Ascending Weight) of:

Power Snatch (2) + Hang Squat Snatch (2)

iii) 5 Sets (Ascending Weight) of:

Push Press (2) + Front Squat (2) + Split Jerk (2)

iv) 5 Sets (Ascending Weight) of:

Power Clean (2) + Hang Squat Clean (2) + Split Jerk (2)

Strength

Back Rack Reverse Lunges 5×6 (Ascending)

*After Each Set Perform 5 Depth Jumps*

MetCon

9 Minute AMRAP of:

3 RMU

45 Double Unders

Accessory (Core)

EMOTM 9 Minutes of:

Min 1: 20-30s L-Sit Hold (Parallettes)

Min 2: 15-20/Side Pike Over Pylon

Min 3: 8-12 GHDSU

*Repeat 3 Times*

Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

“Tabata That…”

Calories Ski Erg

Front Squat (65/95#)

Calories Assault Bike

Renegade Rows (20/35#)

MetCon

50 Minute AMRAP of:

800m Run

80 Hang Muscle Snatch (Bar)

20 T2B

800m Run

80 Box Jump Overs (20/24″)

20 T2B

800m Run

80 KB Swings (1/1.5 Pood)

20 T2B