Strength

Front Squat

4×6 @ 60%

4×3 @ 70%

MetCon

For Time:

Buy In: 400m Run/500m Row/500m SE

50-40-30-20-10 of:

Hang DB Snatch (20/35#)

Air Squats

Cash Out: 400m Run/500m Row/500m SE

Strength

i) Bench Press 10-8-6-4-2 (Ascending)

ii) DB Flies 3×12 (Ascending)

MetCon

10 Rounds For Time of:

4 Deadlifts (155/225#)

4 T2B

4 HSPU

Accessory

EMOTM 8 Minutes of:

Odd: 12 Back Extensions

Even: 20/Side Pike Over Pylon

Lift

i) Snatch

5×1 @ 60%

5×1 @ 70%

ii) Clean & Jerk

5×1 @ 60%

5×1 @ 70%

Accessory

EMOTM 8 Minutes of:

Odd: 12 Back Extensions

Even: 20/Side Pike Over Pylon

MetCon

On A 50-Minute Timer Complete:

EMOTM 10 Minutes of:

Odd: 4-8 Calories Assault Bike

Even: 2 Wall Walks/24′ Bear Crawl

EMOTM 10 Minutes of:

Odd: 20-40 Double Unders

Even: 20 Situps

EMOTM 10 Minutes of:

Odd: 5-10 Shuttle Sprints (40′)

Even: 8 Chinups

EMOTM 10 Minutes of:

Odd: 20-40 Cross Over/Backwards Skips

Even: 20 Hamstring Curls (Exercise Ball)

EMOTM 10 Minutes of:

Odd: 6-12 Calories Row/SE (Interchangeable)

Even: 2 Rope Climbs/Rope Pulls

DELOAD WEEK

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Strength

Back Squat

4×6 @ 60%

4×3 @ 70%

MetCon

21-15-9 For Time of:

Power Cleans

Front Squats

S2OH (55/75#)

Calories Cardio (Athlete Choice)