Strength

Back Squat [6-4-2] x3 @ 75%

Lift

i) Power Clean 5×2 @ 75%

ii) Split Jerk 3×3 @ 70%, 3×1 @ 75%

Strength

i) 5 Sets of:

60s MAX Reps Bent Over Rows (105/155#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps CTB Pullups

–60s Rest–

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Bench Press (105/155#)

1 ↑ 10 Deadlifts (155/225#)

*After Each Round Perform 1 Rope Climb*

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]