Olympic Lifting

Yo Yo Squat Snatch 8×1 (Ascending)

MetCon

EMOTM 15 Minutes of:

Minute 1: 15s Assault Bike Sprint (All Out)

Minute 2: 15s Ski Erg Sprint (All Out)

Minute 3: 15s Shuttle Sprint (All Out)

*Repeat 5 Times*

MetCon

For Time:

2000m Row

1 Round of:

5 Ring Dips

10 HSPU

15 Pushups

1500m Row

2 Rounds of:

5 Ring Dips

10 HSPU

15 Pushups

1000m Row

3 Rounds of:

5 Ring Dips

10 HSPU

15 Pushups

500m Row

4 Rounds of:

5 Ring Dips

10 HSPU

15 Pushups

[50 Minute Time Cap]

Strength

Snatch Grip Deadlift 8×1 (Ascending)

MetCon

EMOTM 20 Minutes:

Min 1: 1 BMU + 3 Power/Muscle Cleans (55/75#)

Min 2: 1 BMU + 6 Power/Muscle Cleans (55/75#)

Min 3: 1 BMU + 9 Power/Muscle Cleans (55/75#)

Min 4: 1 BMU + 12 Power/Muscle Cleans (55/75#)

Min 5: 1 BMU + 15 Power/Muscle Cleans (55/75#)

Min 6: 2 BMU + 3 Power/Muscle Cleans (55/75#)

Min 7: 2 BMU + 6 Power/Muscle Cleans (55/75#)

Min 8: 2 BMU + 9 Power/Muscle Cleans (55/75#)

Min 9: 2 BMU + 12 Power/Muscle Cleans (55/75#)

Min 10: 2 BMU + 15 Power/Muscle Cleans (55/75#)

Min 11: 3 BMU + 3 Power/Muscle Cleans (55/75#)

Min 12: 3 BMU + 6 Power/Muscle Cleans (55/75#)

Min 13: 3 BMU + 9 Power/Muscle Cleans (55/75#)

Min 14: 3 BMU + 12 Power/Muscle Cleans (55/75#)

Min 15: 3 BMU + 15 Power/Muscle Cleans (55/75#)

Min 16: 4 BMU + 3 Power/Muscle Cleans (55/75#)

Min 17: 4 BMU + 6 Power/Muscle Cleans (55/75#)

Min 18: 4 BMU + 9 Power/Muscle Cleans (55/75#)

Min 19: 4 BMU + 12 Power/Muscle Cleans (55/75#)

Min 20: 4 BMU + 15 Power/Muscle Cleans (55/75#)

Strength

Back Squat 8×1 (Ascending)

MetCon

For Time

40 SA DB S2OH – L

40 SA DB S2OH – R

30 SA DB OH (Or Front) Squat – L

30 SA DB OH (Or Front) Squat – R

20 SA DB Thruster – L

20 SA DB Thruster – R

10 SA DB Turkish Getup – L

10 SA DB Turkish Getup – R

W:35# M:50#

[20 Minute Time Cap]

Strength

Banded Bench Press 5-5-5-3-3-1-1-1 (Ascending)

MetCon

On A 20 Minute Timer Perform:

0:00-14:00:

AMRAP of:

42 Double Unders

21 KB Swings (1/1.5 Pood)

15 T2B

9 HSPU

14:00-20:00

Establish 3RM TnG Squat Clean