Strength

Bent Over Row 5×5 (Ascending)

Lift

Hang Power Snatch 5×5 (Ascending)

Accessory

3-5 Sets of:

20′ Handstand Walk/40′ Bear Crawl Sled Pull

80′ Reverse Sled Pull

80′ Lateral Sled Pull

MetCon

On A 40-Minute Timer Complete:

0:00-4:00

500m Row Sprint

4:00-8:00

500m Row Sprint

8:00-12:00

500m Row Sprint

12:00-16:00

500m Row Sprint

16:00-20:00

500m Row Sprint

20:00-30:00

AMRAP of:

12 Burpees

16 Pullups

30:00-40:00

AMRAP of:

12 Weighted Box Step Ups (W: 20/35 M: 24″/50#)

16 SA DB S2OH (35/50# – Switch Every 4th Rep)

Strength

Bench Press 7-5-3-2-1-1-1-1-1 (Ascending)

MetCon

For Time:

10 Squat Cleans (105/155#)

50 Cross Over Skips

8 Squat Cleans (125/185#)

50 Cross Over Skips

6 Squat Cleans (145/205#)

50 Cross Over Skips

4 Squat Cleans (155/225#)

50 Cross Over Skips

2 Squat Cleans (165/245#)

50 Cross Over Skips

Strength

Front Squat 8-8-6-6-4-4 (Ascending)

MetCon

10 Rounds For Time of:

15 Deadlifts (95/135#)

15 Pushups

[20 Minute Time Cap]

Lift

i) Snatch (Any Style) 5×2 @ 50-60%

ii) Jerk (Any Style) 5×3 @ 50-60%

MetCon

4 Rounds For MAX Reps of:

4 Minute AMRAP of:

5 T2B

10 Wall Balls (W: 14/9 M: 20#/10′)

15 KB Swings (1/1.5 Pood)

-1 Minute Rest-

Accessory

EMOTM 10 Minutes of:

Odd: 30-45s Plank (Rings)

Even: 15-30s HS Practice