Lift

1RM Split Jerk

[5-3-3-2-1-1-1-1]

MetCon

3 Sets of:

400m Run

-4 Minutes Rest-

*Score = Slowest Time*

May The Fourth Be With You!!!

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MetCon

For Time

200m Run + 10 Pistol Squats

10 Deadlifts (155/225#)

10 HSPU

200m Run + 10 Pistol Squats

9 Deadlifts (155/225#)

9 HSPU

200m Run + 10 Pistol Squats

8 Deadlifts (155/225#)

8 HSPU

*Complete Pattern All The Way Down To 1 For Deadlifts/HSPU*

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

50 Calories AB

50 OH Squats (65/95#)

50 Box Hops (20/24″)

*On Every Minute Perform 2 BMUs*

Strength

EMOTM 20 Minutes of:

1 Back Squat @ 85%

MetCon

i) “Grace”

For Time:

30 Clean & Jerks (95/135#)

ii) “Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

Olympic Lifting

Snatch

i) Snatch Grip Push Press 3-3-3

ii) “Loose Grip” Snatch Drop 3-3-3

iii) Snatch 2-2-1-1

Clean & Jerk

i) Clean Pull 3-3-3

ii) Front Squat 3-3-3

iii) Clean & Jerk 2-2-1-1

*EVERYTHING IS FROM THE GROUND*