Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang/Tall Squat Snatch (3)

Lift (Strength)

5 Sets (Ascending Weight) of:

Hang Power Snatch (2) + Power Snatch (2)

MetCon

“What The Helen?!?”

3 Rounds For Time of:

800m Run

42 KB Swings (1/1.5 Pood)

24 Pullups

Strength

i) Behind The Neck Push Press (Snatch Grip) 6-6-6-6

ii) OH DB Tricep Extension 12-12-12-12

MetCon

5 Rounds For Time of:

8 Calories Ski Erg

8 Devils Press (2×20#/2×35#)

8 Ring Dips

8 Supermans

Strength

Back Squat 4×8 (Ascending/Heavy)

MetCon

7 Rounds For MAX REPS of:

20s Assault Bike

20s Tuck Jumps

20s Shuttle Sprints (20′)

-60s Rest-

*Score = Round With Lowest Reps*

MetCon

In Teams Of 2 Complete For Time:

20 Burpees

100 DB Deadlifts (2×35#/2×50#)

20 Burpees

100 DB Power Cleans (2×35#/2×50#)

20 Burpees

100 DB Push Press (2×35#/2×50#)

20 Burpees

100 DB Thrusters (2×35#/2×50#)

20 Burpees