Lift

i) Snatch Pull 3×4 (Ascending)

ii) Snatch High Pull 3×4 (Ascending)

iii) Muscle Snatch 3×4 (Ascending)

iv) Power Snatch 4×2 (Ascending)

vi) Squat Snatch 4×2 (Ascending)

Strength

OH Squat 3-3-3-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

10 Burpee Deadlifts (2×35/2×50#)

20 CTB Pullups

30 Wall Balls (W: 14/9 M: 20#/10′)

TRACK WORKOUT – ST. JAMES COLLEGIATE TRACK

MetCon

In Teams Of 2 Complete:

400m Run (Together)

400m Burpee Broad Jump (Shared)

400m Lunge Walk (Shared)

400m Backwards Run (Together)

Strength

Back Rack Reverse Lunges 5×8 (Ascending)

*After Each Set Perform 5 Seated Broad Jumps*

MetCon

50-40-30-20-10 For Time of:

Double Unders

Bench Press (55/75#)

Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

10 Rounds For Time of:

12 KB Swings (1/1.5 Pood)

9 Box Hops

6 T2B

[15 Minute Time Cap]