Lift

Squat Snatch 3-3-2-2-1-1 (Ascending)

MetCon

2 Rounds For Time of:

35 KB Swings (1/1.5 Pood)

75 Double Unders

35 KB SDHP (1/1.5 Pood)

75 Double Unders

5 Rope Climbs

MetCon

Every 8 Minutes For 5 Sets (40 Minutes) Perform:

60′ OH Barbell Lunge Walk (45/65#)

15 Bar Facing Burpees

25/30 Calories Assault Bike

15 T2B

Accessory

2 Sets of:

20 DB Pushups

10/Side Renegade Rows

Lift

Split Jerk 5-5-3-3-1-1 (Ascending)

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

[15 Minute Time Cap]

Strength

Back Squat 5×8 @ 70%

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

[15 Minute Time Cap]

Technique & Movement

Plyometrics

EMOTM 15 Minutes of:

Min 1: 5/Side Mario Jumps

Min 2: 5 Depth Jumps

Min 3: 5 Seated Box Jumps

*Repeat 5 Times*

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Functional Fitness

MetCon

“Marguerita”

(Video Demo Below)

50 Rounds For Time of:

1 Burpee

1 Push-Up

1 Jumping Jack

1 Sit Up

1 Handstand

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Olympic Lifting

Lift

i) Split Jerk 3-2-1-1 (Ascending)

ii) Squat Clean 3-2-1-1 (Ascending)

iii) Clean & Jerk 1-1-1 (Ascending)

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