Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang/Tall Squat Clean (3)

Lift (Strength)

5 Sets (Ascending Weight) of:

Hang Power Clean (2) + Power Clean (2)

MetCon

2 Rounds For Time of

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

25 SA DB Snatch To Thruster – R (35/50#)

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

25 SA DB Snatch To Thruster – L (35/50#)

Lift

Heavy Single of:

Push Press (2) + Split Jerk (2)

MetCon

7 MInute AMRAP of:

25 Double Unders

4 Strict HSPU

Strength

Front Squat 3×15 (Ascending)

MetCon

5 Rounds For Time of:

8 Box Jumps (24/30″)

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Calorie Row

MetCon

i) 5 Rounds For Time of:

10 Back Squats (155/225#)

12 Calories Assault Bike

ii) 5 Rounds For Time of:

3 Bar Muscle Ups

10 Burpee Box Overs (20/24″)