Strength

Back Squat 4×6 (Ascending)

Lift

i) Split Jerk 4×2 (Ascending)

ii) 4 Sets (Ascending Weight) of:

Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)

Lift

i) Snatch Grip Deadlift 4×2 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (2) + Muscle Snatch (2)

MetCon

For Time:

45 Wall Balls (W: 14/9 M: 20#/10′)

30 Bench Press (95/135#)

3 Rope Climbs

30 Wall Balls (W: 14/9 M: 20#/10′)

20 Bench Press (105/155#)

2 Rope Climbs

15 Wall Balls (W: 14/9 M: 20#/10′)

10 Bench Press (125/185#)

1 Rope Climb

Lift

4 Sets (Ascending Weight) of The Snatch Complex:

Snatch High Pull (2)

Power Snatch (2)

SG Push Press

Snatch High Pull (2)

Squat Snatch (2)

SG Push Press

MetCon

For Time:

60 Calories Ski Erg

40 Deficit Pushups

20 SA Devil’s Press (50/70# – Switch Arms Every 5 Reps)

Lift

4 Sets (Ascending Weight) of:

Muscle Clean (2) + Push Press + Hang Power Clean (3) + Split Jerk (2)

MetCon

6 Rounds For Time of:

30 Calories Assault Bike

10 T2B

30s Side Plank (Elbows/Per Side – NOT Accumulated)

Warm Up

i) 3 Rounds of:

15 Calorie Row

15 Plank/Pike

10 Muscle Clean (Bar)

10 Front Squats (Bar)

5 Inch Worm + Pushup + Reach Up

5/Side Grasshoppers

ii) Barbell Flow (1 Set):

5 Strict/Push Press

10 Up & Ins

5 Front Squats

10 Up & Ins

5 Shrugs

10 Bent Over Rows

5 High Pulls

10 Bent Over Rows

5 Power Cleans

5 Squat Cleans

Lift

4 Sets (Ascending Weight) of:

Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)

MetCon

6 Rounds For Time of:

10 Deadlifts (125/185#)

10 HSPU

10 Box Jump Overs (20/24″)

-> Deadlifts = Lighter Weight

-> HSPU = Standing Strict Press (55/75#)

-> Box Jump Overs = Jump OR Step Up/Lower Box If Necessary