Lift

i) EMOTM 10 Minutes of:

3 Snatch High Pull

ii) EMOTM 10 MInutes of:

2 Snatch Pull

iii) EMOTM 10 Minutes of:

1 Halting Snatch Deadlift

iv) 5 Sets (Ascending Weight) of:

Squat Snatch (1) + Hang Squat Snatch (2)

MetCon

EMOTM 50 Minutes (5 Rounds) of:

Min 1: 12/15 Calories Assault Bike

Min 2: 15 Situps

Min 3: 50 Double Unders

Min 4: 10 HSPU

Min 5: 45s Plank (Elbows)

Min 6: 12/15 Calories Ski Erg

Min 7: 15 V-Ups

Min 8: 50 Cross Over Skips

Min 9: 10 Tricep Dips

Min 10: 45s Plank (Hands)

Lift

“Split Jerk Wave”

EMOTM 20 Minutes of:

2 Split Jerks

MetCon

3 Rounds For Time of:

20 Calorie Row

20 Deadlifts (105/155#)

20 Bench Press (75/115#)

20 BF Burpees

[20 Minute Time Cap]

Strength

Front Squat 7×2 (Ascending)

MetCon

10-Minute AMRAP of:

1 Power Clean (125/185#)

1 BMU/CTB/Pullup

2 Power Clean (125/185#)

2 BMU/CTB/Pullup

3 Power Clean (125/185#)

3 BMU/CTB/Pullup

Etc…

Accessory

EMOTM 8 Minutes of:

20-30s HSW Practice

Strength

i) Bench Press 8-8-6-6-4-4 (Ascending – Light/Medium)

ii) BB Bicep Curl 8-8-6-6-4-4 (Ascending – Light/Medium)

MetCon

For Time:

25 SA DB Front Squat – L (35/50#)

20 SA DB Chest Press – L (35/50#)

15 T2B

25 SA DB Front Squat – R (35/50#)

20 SA DB Chest Press – R (35/50#)

15 T2B

25 DBL DB Front Squat (35/50#)

20 Chest Press (35/50#)

15 T2B