Strength

i) TnG Push Press 5×5 (Ascending)

ii) Leaning Side Raise 3×8/Arm (HEAVY)

MetCon

6 Rounds For Time of:

17 Calorie Row

12 Hang DB Clean & Jerk (35/50#)

7 Box Over Burpees (20/24″)

[20 Minute Time Cap]

Strength

Back Squat 4×15 @ 55%

MetCon

4 Rounds For MAX Reps of:

60s Assault Bike

60s T2B

60s Double Unders

60s Rest

Olympic Lifting

Snatch

i) Snatch Deadlift 3-3-2-1

ii) Power Snatch 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

Power Snatch + OHS (2) + Snatch Balance (2)

Clean & Jerk

i) Clean Deadlift 3-2-1-1

ii) Power Clean 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

Power Clean + Front Squat (2) + Split Jerk (2)

Strength

5 Sets of:

MAX Reps Bicep Curls (45/65#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

[30 Minute Time Cap]

Lift

1RM Clean & Jerk

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