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)

MetCon

0:00-8:00

5 Rounds of:

1 Clean & Jerk (105/155#)

4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)

8:00-16:00

5 Rounds of:

1 Clean & Jerk (125/185#)

4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)

16:00-24:00

5 Rounds of:

1 Clean & Jerk (155/225#)

4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)

24:00-32:00

5 Rounds of:

1 Clean & Jerk (175/255#)

4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)

Accessory

EMOTM 8 Minutes of:

15-30s Handstand Practice

Lift

Superset 5 Sets (Ascending Weight) of:

5 Power Rows

5/Side Tempo Bent Over Rows

MetCon

5 Rounds For Time of:

50 Double Unders

30 Air Squats

10 CTB Pullups

Accessory

3 Sets of:

12 GHDSU

12 Plank/Pike (Rower)

Strength

OH Squat 12-12-10-10 (Ascending)

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Bench Press (125/185#)

1 ↑ 10 KB Swings (1.5/2 Pood)

*After Each Round Perform 1 Wall Walk + 1 Chest To Wall HSPU*

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