Lift

Snatch 3-3-2-2-1-1-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

6 Calories Assault Bike

4 Burpee Deadlifts (20/35#)

Strength

Back Squat 10-10-10-10-10 (Ascending)

MetCon

5 Rounds For Time:

12 Hang Power Cleans (105/155#)

8 T2B

MetCon

OPTION 1:

“Mini Murph”

1km Run

50 Pullups

100 Pushups

150 Air Squats

1km Run

OPTION 2:

“Kelly”

5 Rounds For Time of:

400m Run

30 Wall Balls (W: 14/9 M: 20#/10′) OR 30 KB Swings (1/1.5 Pood)

30 Box Hops (20/24″)

Strength

i) Bench Press 10-8-6-4-2 (Ascending)

ii) EMOTM 6 Minutes of:

30s MAX REPS Chest Flies

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

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Odd Objects

i) Fireman Sled Drag

ii) Tractor Tire Obstacle

iii) Barbell Farmer Carry

*Standards/Protocol Explained IN CLASS*

MetCon

“Grace”

For Time:

30 Clean & Jerks (95/135#)