Strength

5 Sets of:

Pause Back Squat (10s) + 5 Back Squats @ 80%

MetCon

2 Rounds For Time of:

800m Run

50 KB Swings (1.5/2 Pood)

Technique & Movement

Gymnastics

EMOTM 12 Minutes of:

25′ HSW

---

Functional Fitness

MetCon

In Teams of 2 Perform For Time:

150 Calorie Row

20 Wall Walks

150 Calorie Ski Erg

20 Wall Walks

150 Calories Assault Bike

20 Wall Walks

[45 Minute Time Cap]

---

Olympic lifting

Snatch Accessory

i) Snatch Grip Push Press 4×4 (Ascending)

ii) Snatch Grip Deadlift 4×4 (Ascending)

iii) Squat Snatch 4×1 (Ascending)

MetCon

EMOTM 40 Minutes of:

Minute 1: 20 Bench Press (55/75#)

Minute 2: 4 Burpee Ring Muscle Ups

Minute 3: 10/12 Calories Ski Erg

Minute 4: 1 Clean & Jerk (155/225#)

*Repeat 10 Times*

Strength

Thruster (Off Rack) 6-6-3-3 (Ascending)

MetCon

22 Minute AMRAP of:

30′ OH SA DB Walking Lunge – R (35/50#)

6 SA Hang DB Snatch – R (35/50#)

30′ OH SA DB Walking Lunge – L (35/50#)

6 SA Hang DB Snatch – L (35/50#)

16 HSPU

Lift

EMOTM 10 Minutes:

3-Position Power Snatch

MetCon

On Every 3rd Minute For 10 Sets Complete:

300m Row

3 Power Snatches (95/135#)

30 Double Unders