Strength

Front Squat 15-15-15 (Ascending)

MetCon

For Time:

10 Clean & Jerk (85/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (135/205#)

2 Clean & Jerk (155/225#)

Technique & Movement – Cleans/HSW/RMU

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MetCon

PARTNER WOD!!!

i) “Synchro Annie”

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

Double Unders

Synchronized Situps

ii) For Time:

100 Leg Lifts (Bum Up)

50 Burpee To Target (4/6″)

100 Dead Bugs (Per Side)

50 Burpee Tuck Jumps

100 V-Ups

50 Burpee Box Jumps (20/24”)

100 Toes To Rings

50 Burpee Box Overs (20/24”)

Strength

DB Chest Press

MAX Reps @ 15/30#

MAX Reps @ 20/35#

MAX Reps @ 25/40#

MAX Reps @ 30/45#

MAX Reps @ 35/50#

MetCon

For Time:

300 Air Squats

*On Every Minute Perform 10 Tuck Jumps*

[20 Minute Time Cap]

MetCon

100 KB Swings (1/1.5 Pood)

80 Deadlifts (95/135#)

60 CTB Pullups

40 Box Step Overs (W: 2×35/20 M: 2×50#/24″)

20 Wall Walks

*Partition As Needed*

[50 Minute Time Cap]

Lift

i) OH Squat 5-5-5 (Ascending)

ii) Snatch Balance 3-3-3 (Ascending)

iii) Snatch Pull 3-3-3 (Ascending/HEAVY)

iv) Squat Snatch 5-3-3-2-2-1-1-1 (Ascending)

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