Olympic Lifting

i) Snatch 5-4-3-2-1 (Ascending)

ii) EMOTM 20 Minutes of:

1 Snatch

iii) Clean & Jerk 5-4-3-2-1 (Ascending)

iv) EMOTM 20 Minutes of:

1 Clean & Jerk

Strength

Superset 6 Sets (Ascending Weight) of:

5 Block Press (HEAVY)

10 DB Chest Flies

15 DB Side Raises

MetCon

“For The Boys”

3 Rounds For Time of:

21 BB Bicep Curls (55/75#)

15 T2B

9 DB Power Cleans (35/50#)

Strength

Back/Front Squat 3×10 @ 50% (5RM)

Lift

5 Sets (Ascending Weight) of:

Clean Deadlift + Low Hang Clean + Jerk + Clean Deadlift + Low Hang Clean + Jerk

MetCon

8 Minute AMRAP of:

4 CTB Pullups

20 Double Unders

MetCon

Buy In: 1500m Ski Erg

20 Rounds of:

1 Power Snatch (105/155#)

3 Ring Dips

5 Box Jump Overs (20/24″)

Cash Out: 1500m Ski Erg

[45 Minute Time Cap]

Gymnastics

EMOTM 20 Minutes of:

Odd: 25′ HSW/HS Drills

Even: 3 RMU/RMU Drills

MetCon

On Every 2nd Minute For 20 Minutes Perform:

5 BF Burpees

10 Pistol Squats

15 Deadlifts (65/95#)

*With Remaining Time -> MAX Calories AB*

– Score = Calories AB –