MetCon

On Every 4th Minute For 12 Sets Perform:

5 Calories Assault Bike

5 Tuck Jumps

5 Shuttle Sprints (30′)

1 Snatch (115/165#)

1 Clean & Jerk (155/225#)

1 BMU

Strength

Superset 5 Sets (Ascending Weight) of:

10 Seated Strict Press

5 Standing KB Press

MetCon

For Time:

1000m Row

60 Hang Muscle Snatch (Bar)

40 T2B

Strength

5 Sets (Ascending Weight) of:

60s MAX Reps Back Squat

-3 Minutes Rest-

*Weight = Athlete Choice*

*Aim For 5-15 Reps Each Set*

MetCon

5 Rounds For MAX Reps of:

2 Minute AMRAP of:

12 DB Deadlifts (2×35/2×50#)

9 DB Hang Power Cleans (2×35/2×50#)

6 DB S2OH (2×35/2×50#)

-1 Minute Rest-

MetCon

50-40-30-20-10 For Time of:

Calorie Row

Calorie Ski Erg

Calorie Assault Bike

Clusters (95/135# – 5/4/3/2/1 Reps)

Lift

i) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform

Snatch Pull (2) + Snatch High Pull (2) + Muscle/Power Snatch (2)

ii) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform:

Hang Squat Snatch (2)

Strength (Accessory)

Superset 4 Sets (Ascending Weight) of:

8 Straight Leg Deficit Deadlifts

10 Reverse Hypers

12 Hamstring Curls (Ball/Rower)