Lift

i) Power Clean 5×3 @ 75%

ii) Split Jerk 3×4 @ 70%, 3×2 @ 75%

MetCon

21-15-9 For Time of:

Calories Cardio (Athlete Choice)

HSPU

Strength

Back Squat [6-4-2] x3 @ 80%

MetCon

8 Rounds For Time of:

8 Hang SA DB Snatch (35/50#)

8 Lateral Over The DB Burpees

[16 Minute Time Cap]

Strength

i) 5 Sets of:

60s MAX Reps DB Bent Over Rows (50/70#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps Upright Rows (45/65#)

–60s Rest–

MetCon

Inverted Ladder For Time of:

10 ↓ 1 DB Chest Press (50/70#)

1 ↑ 10 T2B

*After Each Round Perform 1 Wall Walk*

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×3 @ 70%

MetCon

“Annie With A Twist”

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

Double Unders

Cross Over Skips

Situps

MetCon

For Time:

800m Run + 20 Deficit Pushups

10 Rounds of:

1 Cluster (115/165#)

1 RMU

800m Run + 20 Deficit Pushups

10 Rounds of:

1 Squat Snatch (115/165#)

1 BMU

800m Run + 20 Deficit Pushups

[50 Minute Time Cap]