Lift

i) Snatch Grip Deadlift 4×1 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch + Muscle Snatch (3)

MetCon

“Tabata That”

Calories Ski Erg

Pullups

Shuttle Sprints (30′)

DB Bent Over Rows (35/50#)

*Score = Total Reps*

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:

Deadlifts (125/185#)

Burpee Box Overs (20/24″)

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 Row

30 Situps

60s Plank (Elbows)

25/30 Cal AB

10 T2B

30s Side Plank (Elbows – 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 Air Squats

15 DB Hang Power Cleans (25/40#)

4 RMU

Strength

Back Squat 4×4 (Ascending)

Lift

i) Split Jerk 4×1 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

100 Double Unders

30 HSPU

20 Calories Assault Bike

75 Double Unders

20 HSPU

10 Calories Assault Bike

50 Double Unders

10 HSPU