Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

21 Squat Cleans (95/135#)

9 Calories Assault Bike

15 Squat Cleans (105/155#)

15 Calories Assault Bike

9 Squat Cleans (125/185#)

21 Calories Assaut Bike

[20 Minute Cap]

Strength

OH Squat 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

5 SA Devil’s Press – L (35/50#)

10 SA Thrusters – L (35/50#)

30′ SA OH DB Walking Lunge – L (35/50#)

5 SA DB Devil’s Press – R (35/50#)

10 SA Thrusters – R (35/50#)

30′ SA OH DB Walking Lunge – R (35/50#)

MAX OUT SATURDAY!!!

Olympic Lifting

Perform 3 Of The Following:

i) Snatch 1RM (3-2-1-1-1-1)

ii) Clean & Jerk 1RM (3-2-1-1-1-1)

iii) Clean 1RM (3-2-1-1-1-1)

iv) Jerk 1RM (3-2-1-1-1-1)

v) OH Squat 1RM (5-3-2-1-1-1)

vi) Front Squat 1RM (5-3-2-1-1-1)

vii) Hang Squat Clean 3RM (3-3-3-3-3)

viii) Hang Squat Snatch 3RM (3-3-3-3-3)

[90 Minute Time Cap]

MetCon

15 Minutes Rowing

15 Minutes Assault Bike

15 Minutes Ski Erg

1500 Single Skips

*Partition As Needed – MAX of 5 Minutes Per Machine*

[60 Minute Time Cap]

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Snatch (3) + Snatch Balance (3)

Strength

Superset 4 Sets (Ascending Weight) of:

4 Romanian Deadlifts

8 Bulgarian Lunges (Per Side)