Olympic Lifting

i) EMOTM 6 Minutes of:

Snatch Deadlift + Muscle Snatch

ii) EMOTM 6 Minutes of:

Snatch Pull + Power Snatch

iii) EMOTM 6 Minutes of:

Snatch High Pull + Squat Snatch

iv) 10 Minutes To Establish:

1RM Snatch

v) EMOTM 6 Minutes of:

Clean Deadlift + Muscle Clean

vi) EMOTM 6 Minutes of:

Clean Pull + Power Clean

vii) EMOTM 6 Minutes of:

Clean High Pull + Squat Clean

viii) 10 Minutes To Establish

1RM Clean

Strength

5 Sets of:

MAX Reps Decline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

100m Run

10 T2B

200m Run

20 T2B

400m Run

30 T2B

800m Run

40 T2B

Lift

4 Sets (Ascending Weight/Max Load) of:

3 Cleans + 2 Front Squats + 1 Jerk

[15 Minute Time Cap]

MetCon

150 DB S2OH (2×35#/2×50#)

[10 Minute Time Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

MetCon

20 Rounds For Time of:

1 Rope Climb

2 Power Snatch (95/135#)

3 Box Hops (24/30″)

4 Pistol Squats

[30 Minute Time Cap]

Accessory (Core)

3 Sets of:

15 GHD Situps

30/Side Pike Over Pylon

Strength

5 Sets of:

10 Steps DB Walking Lunge + 10 DB Shrugs

MetCon

For Time:

25 Strict Pullups

50 Ring Rows

75 Bent Over Rows (55/75#)

100 Calorie Row