Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×4 @ 65%

MetCon

10 Rounds For Time of:

1 Wall Walk

10 S2OH (65/95#)

MetCon

On Every 3rd Minute For 10 Sets Perform:

4/6 Calories Assault Bike

6 Alternating Lunge Jumps

6 Tuck Jumps

6 Shuttle Sprints (25′)

6 DB Cleans (35/50#)

Accessory

EMOTM 8 Minutes of:

Odd: 1-3 RMU/20-30s RMU Practice

Even: 8-12 GHDSU/8-12 Weighted Situps

Lift

i) Power Clean 5×3 @ 70%

ii) Split Jerk 3×4 @ 65%, 3×2 @ 70%

MetCon

For Time:

150 DUs

100 Calorie Row

50 T2B

[18 Minute Time Cap]

Strength

Back Squat [7-5-3] x3 @ 70%

MetCon

For Time:

20 Devil’s Press (2×20/2×35#)

40 HSPU

20 Box Step Overs (W: 2x20x20/M: 2×35#/24″)

Strength

i) 5 Sets of:

60s MAX Reps DB Bench Press (50/70#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps OH Tricep Extensions (35/50#)

–60s Rest–

MetCon

4 Rounds For MAX Reps of:

3 Minute AMRAP of:

1 BMU

3 T2B

5 Wall Balls (W: 14/10 M: 20#/11)

-1 Minute Rest-