Strength

Push Press 3-3-3-3 (Ascending)

*After Each Set Perform 10 Shoulder Taps*

Rx = Handstand

Sc = Plank (Per Side)

MetCon

3 Rounds For Time of:

400m Run

30 Pullups

20 HSPU

10 Hang Power Clean (125/185#)

[25 Minute Time Cap]

Strength

Back/Front Squat 5×5 (Ascending)

*Week #5 Weights*

MetCon

For Time

21 Power Snatches (65/95#)

21 BF Burpees

15 Power Snatches (75/115#)

15 BF Burpees

9 Power Snatches (95/135#)

9 BF Burpees

MetCon

In Teams of 2 Complete For Time:

Buy In: 60 Calories Assault Bike

20 Rounds of:

3 Devil’s Press (35/50#)

6 Hang Power Snatch (55/75#)

9 OH Squats (55/75#)

Cash Out: 60 Calories Assault Bike

Strength

6 Sets (Ascending Weight) of:

8 Incline Bench Press

8 Tempo KB Gorilla Rows

MetCon

2 Rounds For Time of:

800m Run

50 Good Mornings (45/65#)

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

[Snatch Pull + Hang Snatch] x3

MetCon

6 Minute AMRAP of:

12 Tuck Jumps

6 V-Ups