MetCon

45 Minute AMRAP of:

400m Run

2 Rounds of:

5 Deadlift (125/185#)

3 Deficit HSPU

1 Rope Climb

Strength

Spit Jerk 3-2-1-1-1-1-1 (Ascending)

MetCon

On Every 4th Minute For 5 Sets Perform:

15 Calories Assaut Bike

12 T2B

9 DBL DB Snatch (25/40#)

Strength

Back/Front Squat 5RM (Opposite From Program)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

Immediately Followed By:

5 Minutes To Establish 1RM Clean

Olympic Lifting

i) Snatch 5-5-4-4-3-3-2-2-1-1 (Ascending)

ii) Clean & Jerk 5-5-4-4-3-3-2-2-1-1 (Ascending)

Strength

6 Sets (Ascending Weight) of:

8 Decline Bench Press

8 Upright BB Rows

MetCon

For Time:

25 Thrusters (65/95#)

25 Thrusters (75/115#)

25 Thrusters (95/135#)

25 Thrusters (105/155#)

[20 Minute Time Cap]