Lift

Squat Snatch 4×2 @ 75%

MetCon

For Time:

1500m Row

150 DUs

50 SA Hang DB Snatch – L (35/50#)

50 Deficit Pushups

1500m Row

150 DUs

50 SA Hang DB Snatch – R (35/50#)

50 Deficit HSPU

[30 Minute Cap]

Strength

Deadlift 2-2-2-2-1-1-1-1 (Ascending)

MetCon

5 Rounds For Time of:

10 Calories Assault Bike

10 Burpees

Strength

Front Squat 7×3 (Ascending)

MetCon

6 Rounds For Time of:

3 Squat Cleans (125/185#)

6 DB Chest Press (50/70#)

9 T2B

Strength

Sumo Deadlift 6-6-6-3-3-3 (Ascending)

MetCon

In Teams of 2 Complete For Time:

40 Cleans (105/155#)

80 Pushups

30 Cleans (125/185#)

60 HSPU

20 Cleans (145/205#)

40 Ring Dips

Lift

i) EMOTM 10 Minutes of:

3 SG Strict Press + 3 OH Squats

ii) EMOTM 10 MInutes of:

3 SOTS Press

iii) EMOTM 10 Minutes of:

3 Snatch Drop

iv) Tall Snatch 5×3 (Ascending)