MetCon

“Lumberjack 20”

20 Deadlifts (185/275#)

400m Run

20 KB Swings (1.5/2 Pood)

400m Run

20 OH Squats (75/115#)

400m Run

20 Burpees

400m Run

20 CTB Pullups

400m Run

20 Box Hops (20/24″)

400m Run

20 DB Squat Cleans (2×35/2×45#)

400m Run

Lift

i) Snatch Grip Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Snatch Pull 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Snatch Pull (2) + Hang Power Snatch (2) + Snatch Grip Push Jerk (2) + Hang Squat Snatch (2)

Strength

Back Squat [Heavy Triple]

Lift

Push Press (2) + Split Jerk (2) [Heavy Single]

MetCon

For Time:

100 SA DB Snatch (35/50# – Switch Arms Every 5 Reps)

*4×40′ Shuttle Sprints On Every Minute*

MetCon

0:00-12:00

5-4-3-2-1 of:

BMU

Power Cleans (145/205#)

12:00-24:00

100 Calories Assault Bike

24:00-36:00

5-4-3-2-1 of:

Rope Climbs

Power Snatch (125/185#)

36:00-46:00

100 Calories Ski Erg

46:00-58:00

5-4-3-2-1 of:

Wall Walks

S2OH (105/155#)

58:00-66:00

100 Calories Row

MetCon

In Teams of 2 Complete For Time:

250 Double Unders

200 Wall Balls (W: 14/9 M: 20#/10′)

150 Pullups

100 Bench Press (95/135#)

50 Clusters (65/95#)

[50 Minute Time Cap]