Olympic Lifting

i) Snatch (Squat OR Power)

5-4-3-2-1-1-1 (Ascending)

ii) Clean & Jerk (Squat OR Power & SPLIT)

5-4-3-2-1-1-1 (Ascending)

MetCon

For Time:

1000m Row

4 Rounds of:

12 KB Swings (1/1.5 Pood)

6 Box Hops (24/30″)

—

1000m Row

4 Rounds of:

12 Deadlifts (125/185#)

6 Deficit HSPU

—

1000m Row

4 Rounds of:

12 Thrusters (65/95#)

6 CTB Pullups

Strength

Back Squat 7×5 (Ascending)

MetCon

6 Rounds For Time of:

5 Clean & Jerk (105/155#)

5 Bar Facing Burpees

Strength

EMOTM 12 Minutes of:

5 Bench Press (105/155#)

MetCon

3 Rounds For MAX Reps of:

60s Calories Assault Bike

60s Box Jumps/Step Ups (20/24″)

60s Double DB Cleans (2×35/2×50#)

60s S2OH (Bar)

60s Plank (Elbows)

60s Rest

Lift

EMOTM 15 Minutes (Ascending Weight) of:

Min 1-3: 5 Muscle Snatches

Min 4-6: 4 Muscle Snatches

Min 7-9: 3 Muscle Snatches

Min 10-12: 2 Muscle Snatches

Min 13-15: 1 Muscle Snatch

Odd Objects

20 Minute AMRAP of:

125m Farmer Carry (2×35#/2×50#)

6 Tire Flips

12 Sandbag Lunge Walk Steps

6 Axl Bar Cleans (100/150#)

12 Alternating Sledge Hammer Strikes