Lift

Split Jerk 3-3-3-3-3 (Ascending)

MetCon

For Time:

100 DUs

50 Pullups

100 Dus

50 Box Hops (20/24″”)

100 DUs

Strength

Front Squat 10×3 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

Supermans

Technique & Movement

Arch & Hollow Positions/Kipping/Pullups/Muscle Ups

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Functional Fitness

MetCon

In Teams Of 2 Complete 2 Rounds For Time:

1000m Row

50 Burpee Box Hops (20/24″)

1000m Row

50 Clusters (65/95#)

1000m Row

50 Devils Press (35/50#)

Strength

Bench Press 1RM (5-3-2-1-1-1)

MetCon

[9-7-5] x2 For Time of:

Squat Snatch (75/115#)

T2B

Lift (Technique/Light Weight)

i) EMOTM 8 Minutes of:

Snatch Deadlift + Power Snatch + Snatch Balance (2)

ii) EMOTM 8 Minutes of:

Snatch Pull + Power Snatch + Squat Snatch + Snatch Balance

iii) EMOTM 8 Minutes of:

Snatch High Pull + High Hang Squat Snatch (2) + Squat Snatch

Accessory (Core)

3 Sets of:

20 Corkscrew Leg Lifts

20 Hollow Rocks

20 Windshield Wipers