Strength

Back Squat 3×3 (Across)

Lift

3 Sets (Across) of:

Push Press (2) + Split Jerk (2)

MetCon

21-15-9 For Time of:

Burpee To Target (4″/6″)

KB Swings (1.5/2 Pood)

Olympic Lifting

i) Snatch Pull 3×3

ii) Hang Muscle Snatch 3×5

iii) Snatch Grip Deadlift 3×3

iv) 5 Sets of:

Power Snatch + Hang Squat Snatch

v) Clean Pull 3×3

vi) Hang Muscle Clean & Press 3×3

vii) Clean Deadlift 3×3

viii) 5 Sets of:

Power Clean + Hang Squat Clean + Jerk

MetCon

In Teams Of 2 Complete For Time:

150 Double Unders

100 HSPU

50 Calories Assault Bike

150 Double Unders

100 Ring Dips

50 Calories Ski Erg

150 Double Unders

100 HR Pushups

50 Calories Assault Bike

150 Double Unders

100 Bench Press (95/135#)

50 Calories Ski Erg

[50 Minute Time Cap]

Strength

Superset 4 Sets (Ascending Weight) of:

12 KB Shrugs

12/Side KB Gorilla Rows

12 Back Extensions

12/Side SA Banded Pull Downs

MetCon

20 Minute AMRAP of:

500m Row

12 T2B

12 Burpee Box Overs (20/24″)

Lift

i) TnG Horst Pulls (Clean Variation) 3×15 (Ascending)

ii) TnG Hang Clean Pulls 3×15 (Ascending)

iii) TnG Hang Clean High Pulls 3×10 (Ascending)

iv) Pause Clean 2-2-2-2-1-1-1-1 (Ascending)