Strength

Back Squat 4×15 (Ascending)

MetCon

20 Minute AMRAP of:

3 Clean & Jerks (145/205#)

2 Rounds of “Cindy”:

5 Pullups

10 Pushups

15 Air Squats

Lift

i) EMOTM 12 Minutes of:

3 Snatch Drop

ii) EMOTM 12 Minutes of:

3 Tall Snatches

iii) Squat Snatch 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

75 Box Hops (16/20″)

[5 Minute Time Cap]

Strength

OH Squat 8×1 (Ascending)

Lift

i) Snatch Deadlift 3×3 (Ascending)

ii) Snatch Pull 3×3 (Ascending)

iii) Power Snatch 3×3 (Ascending)

iv) EMOTM 12 Minutes of:

Snatch Deadlift + Snatch Pull + Snatch Clean

MetCon

For Time:

25 Burpee To Target (4″/6″)

[3 Minute Time Cap]

Lift

i) EMOTM 12 Minutes of:

3 Tall Split Jerks

ii) EMOTM 12 Minutes of:

3 Tall Cleans

iii) Clean & Jerk 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

200 Double Unders

[4 Minute Time Cap]

Strength

Front Squat 8×1 (Ascending)

Lift

i) Clean Deadlift 3×3 (Ascending)

ii) Clean Pull 3×3 (Ascending)

iii) Power Clean 3×3 (Ascending)

iv) EMOTM 12 Minutes of:

Clean Deadlift + Clean Pull + Power Clean

MetCon

For Time:

500m Row