Lift (Technique/Lightweight)

i) EMOTM 10 Minutes of:

Snatch Balance (3)

ii) EMOTM 10 Minutes of:

3-Position Squat Snatch

iii) EMOTM 10 Minutes of:

3-Position Squat Clean

iv) EMOTM 10 Minutes of

Split Jerk (3)

MetCon

60 Rounds For Time of:

1 Pullup

2 Pushups

3 Air Squats

*Every Minute Perform 4 x25′ Shuttle Sprints *

Strength

On Every 3rd Minute For 5 Sets Perform:

0:00 – MAX REPS Back Squats (65/95#)

3:00 – MAX REPS Back Squats (75/115#)

6:00 – MAX REPS Back Squats (95/135#)

9:00 – MAX REPS Back Squats (105/155#)

12:00 – MAX REPS Back Squats (125/185#)

MetCon

9 Minute AMRAP of:

50 SA DB Snatch (35/50#)

50 Weighted Box Step Up (W: 20/35 M: 20’/50#)

50 HSPU

Warm Up

2 Rounds of:

100 Single Skips

10 Plank To Pike

10 Reverse Lunges

10 1-1/4 Squats

10 Bench Dips

10 Ring Rows

10 Broad Jumps

10 Scorpions (NOT Per Side)

MetCon

30 Minute AMRAP of:

20 DB Bench Press (35/50#)

20 Burpees

20 Medicine Ball Cleans (14/20#)

Accessory (Core)

EMOTM 8 Minutes of:

Odd: 12 V-Ups

Even: 12 Hanging Straight Leg Raises

Warm Up

2 Min Row

2 Min Bike

2 MIn Ski

10 Reverse Lunges

10 Side Lunges

10 Broad Jumps

10 Straight Arm Burpees

10 Arm Circles (Per Direction)

60s Pigeon Stretch (Per Side)

60s Couch Stretch (Per Side)

Strength

Back Rack Forward Lunges 10-10-10-10-10 (Ascending)

MetCon

For Time:

30-20-10 For Time of:

KB Swings (1/1.5 Pood)

Tuck Jumps OR Star Jumps OR Jumping Jacks (x2)

V-Ups OR Situps