Lift

EMOTM 20 Minutes (WAVE) of:

Power Snatch + Squat Snatch

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

[10 Minute Time Cap]

Strength

Back Squat 20-20-10-10 (Ascending)

MetCon

5 Rounds For Time of:

15 Hang Squat Cleans (55/75#)

15 BF Burpees

MetCon

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

500m Ski Erg

ii) On A 18 Minute Timer Complete:

0:00-12:00

10 Rounds of:

1 Wall Walk

3 T2B

5 Thrusters (65/95#)

12:00-18:00

Establish 2RM Bench Press

Strength

Strict Press 10-10-4-4-4-4 (Ascending)

Lift

Split Jerk 2-2-2-2 (Ascending)

MetCon

8 Minute AMRAP of:

2 Shuttle Sprints (25′)

3 DB Power Cleans (35/50#)

4 Shuttle Sprints (25′)

6 DB Power Cleans (35/50#)

6 Shuttle Sprints (25′)

9 DB Power Cleans (35/50#)

8 Shuttle Sprints (25′)

12 DB Power Cleans (35/50#)

Etc…

MetCon

On A 40-Minute Timer Perform:

10 Minute AMRAP of:

30 Snatches (45/75#)

30 Snatches (75/135#)

30 Snatches (100/165#)

MAX Snatches (120/210#)

-5 Minute Rest-

10 Minute AMRAP of:

75 Calorie Assaut Bike

50 SA DB Snatch (35/50#)

25 Burpee To Target (4/6″)

-5 Minute Rest-

10 Minute AMRAP of:

50 Deadlifts (125/185#)

50 HR Pushups

50 Pistol Squats

50 HSPU