MetCon

In Teams of 2 Complete 40 Rounds For Time of:

4 HSPU

6 DB Cleans (35/50#)

24 Double Unders

[40 Minute Time Cap]

Strength

Deadlift 8-8-8-8 (Ascending)

*5/Side Tempo SA DB Row AFTER Each Set*

MetCon

3 Rounds For Time of:

4 SA Devil’s Press – L (35/50#)

12 KB Swings (1/1.5 Pood)

20 Pullups

12 KB SDHP (1/1.5 Pood)

4 SA Devil’s Press – R (35/50#)

– Rest 1 Minute –

[15 Minute Time Cap]

MetCon (Steady State Cardio)

In 55 Minutes Complete:

5km Row OR Run

3km Run OR Row

1km Ski Erg OR 50 Calorie Assault Bike

*Any Order/No Partitioning*

Lift

i) Pause (15s) Front Squat 5×1 (Ascending)

ii) EMOTM 10 Minutes of:

Clean Deadlift + Clean Pull + Muscle Clean

iii) EMOTM 10 Minutes of:

Clean Pull + Clean High Pull + Power Clean

iv) EMOTM 10 Minutes of:

Clean High Pull + Tall Clean + Squat Clean

DELOAD WEEK

Strength

Back Squat 5×3 @ 80% of HEAVIEST Triple

Lift

5 Sets @ 80% of HEAVIEST Complex of:

Push Press (2) + Split Jerk (2)

MetCon

8 Minute AMRAP of:

2,2,4,4,6,6,8,8,10,10, etc..

Hang Power Cleans (75/115#)

Pushups