Lift

Split Jerk 3-3-3-3-3 (Ascending)

MetCon

14 Minute AMRAP of:

4 Strict HSPU

4 DB Power Cleans (50/70#)

4 Box Jumps (24/30″)

Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Back Squat (10s) + 4 Back Squats

MetCon

10 Minute AMRAP of:

75 Double Unders

20 KB Swings (1.5/2 Pood)

Technique & Movement – Headstand/Handstand

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Strength

Front Rack Reverse Lunge 8-8-8-8 (Ascending)

MetCon

2 Rounds For Time of:

1000m Row

40 S2OH (55/75#)

MetCon

CFG Open 22.2 (Click To View)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time of:

Deadlifts (155/225#)

Bar Facing Burpees

[10 Minute Time Cap]

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Lift

i) BTN Snatch Grip Push Press 4×3 (Ascending)

ii) Muscle Snatch 4×3 (Ascending)

iii) Push Press 4×3 (Ascending)

iv) [Muscle Clean + Strict Press] 4×3 (Ascending)

Gymnastics

HSW Practice – 10 Minutes