Lift

EMOTM 12 Minutes of:

Odd: 3 Snatch Balance

Even: 2 Pause Power Snatch (5s Pause In Catch/Power Position)

MetCon

14 Minute AMRAP of:

40 Double Unders

6 Hang DB Clean & Jerk – L (35/50#)

6 Hang DB Clean & Jerk – R (35/50#)

MetCon

20 Rounds For Time of:

8 Wall Balls (W: 14/9 M: 20#/10′)

8 T2B

8 Calorie Row

[45 Minute Time Cap]

Gymnastics

EMOTM 12 Minutes of:

Odd: MAX UB BMU

Even: MAX UB HSPU

MetCon

7 Rounds of:

4/6 Calories Assault Bike

5 Shuttle Sprint (25′)

6 KB SDHP (1.5/2 Pood)

5 Shuttle Sprints (25′)

6 Tuck Jumps

5 Shuttle Sprints (25′)

-1 Minute Rest-

*Score = Slowest Time*

Strength

15 Back Squat @ 55%

15 Back Squat @ 60%

15 Back Squat @ 65%

MetCon

For Time:

60 Deadlifts (105/155#)

45 Hang Power Cleans (105/155#)

30 S2OH (105/155#)

[20 Minute Time Cap]

Technique & Movement – Snatch

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MetCon

In Teams of 2 Complete For Time:

30 Wall Walks

40 DB S2OH (35/50#)

50 DB Burpee Deadlift (35/50##)

60 Hang DB Clusters (35/50#)

50 DB Burpee Deadlift (35/50#)

40 DB S2OH (35/50#)

30 Wall Walks

[45 Minute Time Cap]