Lift

i) Deficit Snatch Grip Deadlift 3×5 (Ascending)

i) 5 Sets (Ascending Weight) of:

Snatch High Pull + Hang Snatch High Pull (4) [TnG]

ii) Squat Snatch

2×3 @ 60%

2×2 @ 70%

3×1 @ 80%

3×1 @ 85%

MetCon

On Every 4th Minute For 10 Rounds Complete:

5/7 Calories Assault Bike

7 DB Cleans (2×35/2×50#)

7 Box Hops (16/20″)

7 Pullups

Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

i) 11 Minute AMRAP of:

8 Hang Power Snatch (65/95#)

16 Situps

ii) 11 Minute AMRAP of:

8 BF Burpees

32 Double Unders

Strength

Back Squat 5×8 (Ascending)

MetCon

5 Rounds For Time of:

15 Thrusters

15 Pushups

*Thruster Weight Ascends EACH Round*

RD 1: Bar

RD 2: 45/65#

RD 3: 55/75#

RD 4: 65/95#

RD 5: 75/115#

Strength

Bent Over Row 6×6 (Ascending)

*5 Strict CTB Pullups After Each Set*

MetCon

On A 20-Minute Timer Complete:

0:00-2:00

MAX REPS Double Unders

2:00-18:00

AMRAP of:

15 Calorie Row

15′ Weighted Lunge Walk (2×35/2×50#)

15 DB Chest Press (2×35/2×50#)

15′ Weighted Lunge Walk (2×35/2×50#)

18:00-20:00

MAX REPS Double Unders