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]

Strength

i) Standing Strict Press 5-5-5-5-5-5 (Ascending)

ii) Superset 4 Sets (Ascending Weight) of:

12 Side Raises

8 Front Raises

12/Side Leaning Side Raise

8/Side Leaning Front Raise

MetCon

9 Minute AMRAP of:

2 Muscle Snatches (45/65#)

2 Box Hops (16/20#)

4 Muscle Snatches (45/65#)

4 Box Hops (16/20#)

6 Muscle Snatches (45/65#)

6 Box Hops (16/20#)

Etc…