Strength

i) Seated Strict Press 10-10-10 (Ascending)

ii) Push Press 6-6-6 (Ascending)

iii) Leaning SA DB Side Raise 3×8 (Per Side)

MetCon

3 Rounds For Time of:

10 Strict Ring Dips

15 Devil’s Press (2×35/2×50#)

10 Strict HSPU

15 Calories Ski Erg

Strength

Back Squat 3-3-3-1-1-1 (Ascending)

MetCon

For Time:

40 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

40 Calorie Assault Bike

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

Technique & Movement – Snatch/BMU/HSPU

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MetCon

30 Rounds For Time of:

1 Rope Climb

3 Box Hops (20/24″)

5 V-Ups

Strength

Bench Press

MAX Reps @ 45/65#

MAX Reps @ 55/75#

MAX Reps @ 65/95#

MAX Reps @ 75/115#

MAX Reps @ 95/135#

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

T2B

Deadlifts (125/185#)

Lift

12 Minutes To Establish A Heavy Single of:

Power Clean (3) + Hang Squat Clean (3) + Jerk (3)

MetCon

5 Minute AMRAP of:

35 Double Unders

1 Wall Walk

Accessory (Core)

EMOTM 12 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 12 Hanging Leg Raise Over Object