Lift (Technique)

EMOTM 10 Minutes of:

Snatch Drop (3)

Lift (Strength)

EMOTM 15 Minutes of:

Snatch Balance + OH Squat

Gymnastics

EMOTM 10 Minutes of:

Odd: 3 BMU OR 20-30s BMU Drill

Even: 15/Side Pike Over Pylon

MetCon

12 Rounds For Time of:

2 KB Turkish Getups (1/1.5 Pood)

6 CTB Pullups

10 Calorie Row

14 KB Swings (1/1.5 Pood)

[50 Minute Time Cap]

Strength

i) Push Jerk 5-5-3-3 (Ascending)

ii) Tricep Kickbacks 10-10-10-10 (Ascending)

MetCon

8 Rounds For Time of:

6 SA Alternating DB Snatch (50/70#)

30 Double Unders

Strength

Back Squat 6×4 (Ascending/HEAVY)

MetCon

4 Rounds For Time of:

8 Hang Power Snatch (75/115#)

2 Rope Climbs

8 OH Squats (75/115#)

2 Wall Walks

MetCon

i) EMOTM 30 Minutes of:

5 Straight Arm Burpees

8 Pushups

10 Air Squats

ii) 21-15-9 For Time of:

Double Unders

Tuck Jumps

iii) “Bring Sally Up”

Plank Edition