Strength

EMOTM 20 Minutes of:

2 Back Squat @ 80%

MetCon

6 Rounds For Time of:

500m Row

10 SA DB Snatch (50/70#)

Strength

OH Walking Lunge 10-10-10-10-10 (Ascending)

*After Each Set Perform 10/Side Banded Bulgarian Split Lunge

MetCon

“Bennie”

50-40-30-20-10 For Time of:

Double Unders

Bench Press (45/65# – Floor)

Olympic Lifting

i) 4 Sets of:

SG Push Press (2) + SG Push Jerk (2) + Snatch Balance (2)

ii) Squat Snatch

4×3 @ 70%

4×2 @ 75%

4×1 @ 80%

MetCon

On A 32-Minute Timer Complete:

0:00-4:00

15 Calories Assault Bike

20 DB S2OH (35/50#)

4:00-8:00

15 Calories Assault Bike

20 HSPU

8:00-12:00

15 Calories Assault Bike

20 DB Thrusters (35/50#)

12:00-16:00

15 Calorie Assault Bike

20 Ring Dips

16:00-20:00

15 Calorie Row

20 CTB Pullups

20:00-24:00

15 Calorie Row

20 Weighted Lunge Walk Steps (35/50#)

24:00-28:00

15 Calorie Row

20 T2B

28:00-32:00

15 Calorie Row

20 Burpee Deadlifts (35/50#)

Strength

i) Deadlift 7×3 (Ascending)

ii) Seated Strict Press 5×4 (Ascending)

Lift

4 Sets (Ascending Weight) of:

Power Clean + Hang Power Clean + Push Press + Squat Clean + Hang Squat Clean + Split Jerk