Lift

Split Jerk 3-2-1-1-1 (Ascending)

MetCon

For Time

15 Squat Snatch (55/75#)

15 CTB Pullups

12 Squat Snatch (65/95#)

12 CTB Pullups

9 Squat Snatch (75/115#)

9 CTB Pullups

6 Squat Snatch (95/135#)

6 CTB Pullups

Strength

Front Squat 5-5-5-3-3-3 (Ascending)

MetCon

i) For Time:

50 Hang Power Cleans (75/115#)

*4 Minute Time Cap*

ii) 8 Rounds of:

6 Calories Assault Bike

4 Burpees

2 Shuttle Sprints (30′)

90s Rest

*Score = Slowest Time*

9am Technique & Movement – CANCELLED

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MetCon

5 Rounds For MAX REPS of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Med Ball Cleans (14/20#)

60s Calories Ski Erg

60s KB Swings (1/1.5 Pood)

60s CTB Pullups/Jumping CTB Pullups

60s Rest

Accessory

EMOTM 6 Minutes of:

20/side Pike Over Pylon

Strength

Bench Press 7-7-7-5-5-5 (Ascending)

*1 Wall Walk + 20s HS Hold After Each Set*

MetCon

9-15-21 For Time of:

T2B

HSPU

Hollow Rocks

Lift

EMOTM 10 Minutes of:

Power Snatch + OHS + Squat Snatch

MetCon

For Time:

10 SA DB Cluster – L (35/50#)

20 Bar Facing Burpees

30 Deadlifts (125/185#)

40 Weighted Step Ups (W: 20/35 M: 24″/50#)

50 Calories Assault Bike

40 Weighted Step Ups (W: 20/35 M: 24″/50#)

30 Deadlifts (125/185#)

20 Bar Facing Burpees

10 SA DB Cluster – R (35/50#)