Strength

i) Superset 3 Sets (Ascending Weight) of:

12 Bench Press

12 Side Lifts

ii) Superset 3 Sets (Ascending Weight) of:

12 Bent Over Rows

12 Bent Over Flies

MetCon

For Time:

5 Rounds of:

30 Double Unders

6 HSPU

5 Rounds of:

30 Double Unders

6 T2B

Lift

i) Snatch 6×2 @ 60%

ii) Clean & Jerk 6×2 @ 60%

MetCon

For Time:

21 SA DB Snatch – L (20/35#)

21 SA DB Snatch – R (20/35#)

21 Calories Ski Erg

21 Pushups

15 SA DB Snatch – L (20/35#)

15 SA DB Snatch – R (20/35#)

15 Calories Ski Erg

15 Pushups

9 SA DB Snatch – L (20/35#)

9 SA DB Snatch – R (20/35#)

9 Calories Ski Erg

9 Pushups

MetCon

In Teams of 2 Complete For Time:

“The 900 v.3”

200 Crossover Skips

175 Bench Press (Bar)

150 Lunges

125 V-Ups

100 SA Burpee Deadlifts (2×20/2×35#)

75 Star Jacks

50 Plank Up Downs

25 Wall Walks

[40 Minute Time Cap]

Accessory

3 Sets FOR QUALITY of:

40′ SA OH DB Carry (Per Side)

*Increase Weight Each Set*

Lift

Split Jerk 6×2 @ 60%

Strength

Deadlift 4×4 @ 60%

MetCon

2 Rounds For Time of:

30 KB Swings (.5/1)

30 Box Hops (16/20″)

24/30 Calories Assault Bike

DELOAD WEEK!!!

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Strength

Back Squat 4×8 @ 55%

MetCon

4 Rounds For Time of:

350m Row

16 Wall Balls (W: 14/9 M: 20#/10′)

8 Pullups

4 Power Cleans (125/185#)

Accessory

3 Sets of:

70s Plank (Elbows)

35s Single Leg Balance (Per Leg)