Lift

Clean & Jerk

3×1 @ 50%

3×1 @ 55%

3×1 @ 65%

MetCon

For Time:

500m Row

30 Situps

60s Plank (Elbows)

500m Ski Erg

20 V-Ups

60s Plank (Hands)

25/30 Calorie Assault Bike

10 T2B

30s Side Plank (Elbows – Per Side)

400m Run

5 Weighted GHDSU

30s Side Plank (Hands – Per Side)

[20 Minute Time Cap]

Lift

Power Clean 6×2 @ 65%

MetCon

For Time:

50-40-30-20-10 of:

Cross Over Skips

*10 SA DB S2OH (20/35#) AFTER Each Round*

10-20-30-40-50 of:

Double Unders

*10 SA Hang DB Snatch (20/35#) AFTER Each Round*

Strength

Back Squat 6×4 @ WEEK #1 TOP Set

Lift

Split Jerk 6×1 @ Week #1 TOP Set

MetCon

4 Rounds For Time of:

350m Row

12 Wall Balls (W: 14/9 M: 20#/10′)

8 T2B

4 Power Cleans (75/115#)

Lift

i) Snatch Grip Deadlift 4×1 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch + Muscle Snatch (3)

MetCon

5 Rounds For MAX Reps of:

30s Double Unders

30s S2OH (55/75#)

30s Rope Climbs

30s Wall Walks

30s Wall Sit

30s Rest

Lift

4 Sets (Ascending Weight) of:

TnG Hang Snatch Pulls (4) + TnG Power Snatch (3) + Hang Squat Snatch (2)

MetCon

21-15-9 For Time of:

Calories Assault

Box Jump Overs (20/24″)

Bench Press (105/155#)