Olympic Lifting

i) 6 Sets (Ascending Weight) of:

Power Snatch + Hang Squat Snatch + Snatch Balance/BTN Push Jerk

ii) 6 Sets (Ascending Weight) of:

Power Clean + Hang Squat Clean + Split Jerk

MetCon

On A 40-Minute Timer Complete:

0:00-10:00

EMOTM of:

8/10 Calories Assault Bike

10:00-20:00

EMOTM of:

1 Deadlift (225/315#)

3 BF Burpees

5 HSPU

20:00-30:00

EMOTM of:

10/12 Calories Ski Erg

30:00-40:00

EMOTM of:

1 Deadlift (225/315#)

3 BF Burpees

5 HSPU

MetCon

i) On Every 4th Minute For 5 Sets Complete:

400m Run

ii) On Every 4th Minute For 5 Sets Complete:

2 Rounds of:

8 SA DB Snatch (50/70#)

8 CTB Pullups

Strength

Front Squat 4×8 (Ascending)

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Wall Balls (W: 14/9 M: 20#/10′)

Strength

i) Incline Bench Press 7×3 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

10 Incline DB Press

10 Incline DB Flies

MetCon

20 Minute AMRAP of:

200m Run

1 RMU + 1 Ring Dip

1 Squat Clean (145/205#)