Strength

Bulgarian Split Squat 8-8-8-8 (Ascending/Per Side)

MetCon

5 Rounds For Time of:

75 Double Unders

15 Deadlifts (95/135#)

15 HR Pushups

Strength

On Every 2nd Minute For 12 Minutes Perform:

[1 Thruster + 10s OH Hold] x6 (65/95#)

MetCon

As A Group Perform 1200 Calories ACCUMULATED On Any Cardio Machine

*On Every 2nd Minute Perform 5 Burpees*

Strength

5 Sets For MAX Reps of:

30s MAX Front Squats (75/115#)

30s MAX Back Squats (75/115#)

-120s Rest-

MetCon

15 Minute AMRAP of:

12 SA Hang DB Snatch – L (35/50#)

12 SA DB Bent Row – L (35/50#)

12/Side Lateral DB Jump Overs

12 SA Hang DB Snatch – R (35/50#)

12 SA DB Bent Row – R (35/50#)

12/Side Lateral DB Jump Overs

Lift

i) EMOTM 12 Minutes of:

3 High Hang Snatch

ii) EMOTM 6 Minutes of:

5 SPEED Snatch Drops

Odd Objects

i) For Time:

400m Farmer Carry (2×35#/2×50#)

ii) 5 Sets of:

30s MAX Tire Flips

-60s Rest-

---

View this post on Instagram

A post shared by Sonny Webster (@sonnywebstergb)

MetCon

Part A (Running Intervals – Front)

On Every 3rd Minute For 18 Minutes Perform:

Sprint 150m

Part B (Back)

3 Rounds For Time of:

50 Wall Balls (W; 14/9 M: 20#/10′)

10 Clean & Jerks (95/135#)