Olympic Lifting

EMOTM 20 Minutes of:

Odd: 1 Snatch

Even: 2 Clean & Jerk

[MUST Be Same Weight]

MetCon

In Teams of 2 Complete For Time:

100 Thrusters (65/95#)

100 BF Burpees

100 Power Cleans (65/95#)

[25 Minute Cap]

Strength

Close Grip Bench Press 10-8-6-4-2 (Ascending)

*5-8 Ring Dips (10-15 Bench Dips) AFTER Each Set*

MetCon

EMOTM 24 Minutes of:

0:00-6:00

Odd: 18 Wall Balls (W: 14/9 M: 20#/10′)

Even: 30 Double Unders

6:00-12:00

Odd: 14 T2B

Even: 30 Double Unders

12:00-18:00

Odd: 10 Calorie Assault Bike

Even: 30 Double Unders

18:00-24:00

Odd: 6 Back Squats (155/225#)

Even: 30 Double Unders

Strength

i) Superset 4 Sets (Ascending Weight) of:

4 Snatch Grip Deadlift

8 Weighted Back Extensions

4 Rack Pulls (HEAVY)

8 Weighted Glute Bridge

[Add Weight From Last Week]

ii) Back Rack Holds 5×10-30s (Ascending/HEAVY)

MetCon

4 Rounds For Time of:

1000m Row

30′ OH DB Walking Lunge – L (35/50#)

20 SA DB Hang Clean & Jerk – L (35/50#)

10 Burpee Suitcase Deadlift – L (35/50#)

30′ OH DB Walking Lunge – R (35/50#)

20 SA DB Hang Clean & Jerk – R (35/50#)

10 Burpee Suitcase Deadlift – R (35/50#)

[45 Minute Time Cap]

Strength

OH Squat 8-8-6-6-4-4 (Ascending/Compare To Last Week)

MetCon

“Annie Meets Grace”

50 Double Unders

50 Situps

6 Clean & Jerk (95/135#)

40 Double Unders

40 Situps

6 Clean & Jerk (95/135#)

30 Double Unders

30 Situps

6 Clean & Jerk (95/135#)

20 Double Unders

20 Situps

6 Clean & Jerk (95/135#)

10 Double Unders

10 Situps

6 Clean & Jerk (95/135#)