Strength

Back Squat 4×4 (Ascending)

Lift

i) Split Jerk 4×1 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

100 Double Unders

30 HSPU

20 Calories Assault Bike

75 Double Unders

20 HSPU

10 Calories Assault Bike

50 Double Unders

10 HSPU

Lift

i) Snatch Grip Deadlift 4×2 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (2) + Muscle Snatch (2)

MetCon

For Time:

45 DB Chest Press (20/35#)

30 Thrusters (55/75#)

3 Wall Walks

30 DB Chest Press (35/50#)

20 Thrusters (65/95#)

2 Wall Walks

15 DB Chest Press (50/70#)

10 Thrusters (75/115#)

1 Wall Walk

Lift

4 Sets (Ascending Weight) of The Snatch Complex:

Snatch High Pull (2)

Power Snatch (2)

SG Push Press

Snatch High Pull (2)

Squat Snatch (2)

SG Push Press

MetCon

For Time:

60 Calories Row

40 Pullups

20 SA DB Step Ups (W: 24/50 M: 30″/70#)

Lift

4 Sets (Ascending Weight) of:

Muscle Clean (2) + Push Press + Hang Power Clean (3) + Split Jerk (2)

MetCon

6 Rounds For Time of:

400m Run

5 Med Ball GHDSU

30s Side Plank (Hands/Per Side – NOT Accumulated)

Strength

Back Squat 4×6 (Ascending)

Lift

i) Split Jerk 4×2 (Ascending)

ii) 4 Sets (Ascending Weight) of:

Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)