MetCon

For Time:

50 KB Swings (1/1.5 Pood)

–

10 ↓ 1 of:

DB Bent Over Rows (35/50#)

Pushups

–

50 KB Swings (1/1.5 Pood)

–

10 ↓ 1 of:

DB Chest Press (35/50#)

Pullups

–

50 KB Swings (1/1.5 Pood)

Lift

i) Split Jerk 3-2-1-1-1(Ascending)

ii) Power Clean & Jerk 2-2-2-1-1-1 (Ascending)

Odd Objects (LAST DAY!!!)

1RM Clean & Press Axl Bar

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MetCon

For Time [50 Minute Cap] of:

10 Wall Walks

30 SA DB Weighted Box Overs – R (35/50#)

50 SA DB Snatch – R (35/50#)

70 Burpees

50 SA DB Snatch – L (35/50#)

30 SA DB Weighted Box Overs – L (35/50#)

10 Wall Walks

Lift

i) Snatch Balance 3×5 (Ascending)

ii) Snatch Pull 3×3 (Ascending)

iii) Snatch 3×3, 3×1 (Ascending)

Strength

Back Squat 5×5 (Ascending)

MetCon

MAX Unbroken Wall Balls (W: 10/9 M: 14#/10′)

-3 Minute Rest-

“Randy”

For Time:

75 Snatches (55/75#)