Strength

Back Squat 4×8 (Ascending)

Lift

Split Jerk 4×3 (Ascending)

MetCon

10 Minute AMRAP of:

8 T2B

6 SA DB S2OH – R (50/70#)

6 SA DB S2OH – L (50/70#)

4 Box Hops (24/30″)

Lift

i) Snatch Grip Deadlift 4×3 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (3) + Muscle Snatch

MetCon

2 Rounds For Time of:

100 Double Unders

50 KB Swings (1/1.5 Pood)

*5 Burpees Every Time You Break For BOTH Movements*

Lift

4 Sets (Ascending Weight) of:

Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance

MetCon

For Time:

Buy In: 5 BMU + 5 Wall Walks + 400m Run

2 Rounds of:

25 DB Chest Press (35/50#)

25 Wall Balls (W: 14/9 M: 20#/10′)

Cash Out: 5 BMU + 5 Wall Walks + 400m Run

Lift

4 Sets of:

Muscle Clean + Push Press (2) + Muscle Clean + Push Press

MetCon

6 Rounds For Time of:

500m Row

30 Situps

60s Plank (Elbows – NOT Accumulated)

Lift

4 Sets (Ascending Weight) of:

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

MetCon

For Time:

20 SA DB Snatch (50/70#)

40 Calories Assault Bike

20 SA DB Snatch (50/70#)

40 HSPU

20 SA DB Snatch (50/70#)

[22 Minute Time Cap]