Lift

i) Snatch Grip Deadlift 4×1 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch + Muscle Snatch (3)

MetCon

5 Rounds For MAX Reps of:

30s Double Unders

30s S2OH (55/75#)

30s Rope Climbs

30s Wall Walks

30s Wall Sit

30s Rest

Lift

4 Sets (Ascending Weight) of:

TnG Hang Snatch Pulls (4) + TnG Power Snatch (3) + Hang Squat Snatch (2)

MetCon

21-15-9 For Time of:

Calories Assault

Box Jump Overs (20/24″)

Bench Press (105/155#)

Lift

4 Sets (Ascending Weight) of:

Squat Clean + Front Squat + Push Press (2) + Squat Clean + Front Squat + Split Jerk (2)

MetCon

3 Rounds For Time

500m Ski Erg

20 V-Ups

60s Plank (Hands)

400m Run

5 Med Ball GHDSU

30s Side Plank (Hands – Per Side)

[30 Minute Time Cap]

Lift

4 Sets (Ascending Weight) of:

TnG Hang Clean Pull (4) + TnG Power Clean (3) + Hang Squat Clean (2)

MetCon

3 Rounds For Time of:

60 Lunge Walk Steps

15 Double DB Hang Snatch (20/35#)

4 BMU

Strength

Back Squat 4×4 (Ascending)

Lift

Split Jerk 4×1 (Ascending)

MetCon

For Time:

30 Calories Ski Erg

100 Crossover Skips

30 Tricep Dips

30 Calories Ski Erg

75 Crossover Skips

20 Tricep Dips

10 Calories Ski Erg

50 Crossover Skips

10 Tricep Dips