Strength

Pause Back Squat (10s) 3-3-3-3 (Ascending)

MetCon

EMOTM 20 Minutes of:

Minute 1: 12 Calorie Row

Minute 2: 10 DB Thrusters (20/35#)

Minute 3: 8 T2B

Minute 4: 6 Devil’s Press (20/35#)

*Repeat 5 Times*

Lift

i) Split Jerk 5-5-5-3-3-3-1-1-1 (Ascending)

ii) Clean Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

iii) 5 Sets (Ascending Weight) of:

Clean Deadlift (2) + Hang Power Clean (2) + Split Jerk (2) + Hang Squat Clean (2)

Strength

Floor Press 10-10-10-10-10 (Ascending Weight)

*After Each Set Perform 1 OR 2 Deficit HSPU (Increase Deficit Each Round)*

MetCon

For Time:

21 GHDSU/Weighted Situp

21 T2B/HKR

30′ HSW/30′ Bear Crawl

15 GHDSU/Weighted Situp

15 T2B/HKR

30′ HSW/30′ Bear Crawl

9 GHDSU/Weighted Situp

9 T2B/HKR

30′ HSW/30′ Bear Crawl

Strength (Accessory)

Superset 4 Sets (Ascending Weight) of:

10 Good Mornings

50 Leg Extensions

20 Hamstring Curls (Exercise Ball)

30s Banded Wall Sit

MetCon

14 Minute AMRAP of:

25 Cleans (65/95#)

25 Cleans (75/115#)

25 Cleans (95/135#)

25 Cleans (105/155#)

MAX Reps Cleans (125/185#)

*On Every 2nd Minute Perform 5 BF Burpees*

MetCon

For Time:

800m Run OR 1000m Row

10 Rounds of:

10 SA Hang DB Snatch (35/50# – Switch Arms Each Round)

10 Pullups

800m Run OR 1000m Row

10 Rounds of:

10 SA Hang DB Clean & Jerk (35/50# – Switch Arms Each Round)

10 HR Pushups

800m Run OR 1000m Row