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:

Calories Assault

Box Jump Overs (20/24″)

Bench Press (105/155#)

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 Ski Erg

20 V-Ups

60s Plank (Hands)

400m Run

5 Med Ball GHDSU

30s Side Plank (Hands – 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 Lunge Walk Steps

15 Double DB Hang Snatch (20/35#)

4 BMU

Strength

Back Squat 4×4 (Ascending)

Lift

Split Jerk 4×1 (Ascending)

MetCon

For Time:

30 Calories Ski Erg

100 Crossover Skips

30 Tricep Dips

30 Calories Ski Erg

75 Crossover Skips

20 Tricep Dips

10 Calories Ski Erg

50 Crossover Skips

10 Tricep Dips

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*