Warm Up

i) 2 Sets of:

8 Calories Assault Bike

12 PVC Reachthrough

12 OH Squat Jumps

12 Tall Squat Snatches (PVC)

12 Windshield Wipers

12 Plank/Pike

ii) Barbell Flow (1 Set):

5 Snatch Grip Push Press

5 OH Squats

5 Snatch Balance

5 Shrugs

5 High Pulls

5 High Hang Muscle Snatches

5 Hang Muscle Snatch

5 Squat Snatches

Lift

4 Sets (Ascending Weight) of:

Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance

MetCon

For Time:

Buy In: 5 RMU + 3 Rope Climbs + 400m Run

2 Rounds of:

25 Bench Press (75/115#)

25 Thrusters (45/65#)

Cash Out: 5 RMU + 3 Rope Climbs + 400m Run

-> 5 RMU = 15 Ring Rows + 5 Bench Dips

-> Rope Climb = Rope Pull

Warm Up

i) 3 Sets of:

10 Calorie Row

10 Med Ball Cleans

5 Straight Arm Burpees

5 Push Press Wall Balls

ii) Barbell Flow (1 Set):

5 Deadlifts

5 Shrugs

5 High Pulls

5 Pronated Grip Bicep Curls

5 High Hang Muscle Cleans (Elbows Up)

5 Push Press

Lift

4 Sets (Ascending Weight) of:

Muscle Clean + Push Press (2) + Muscle Clean + Push Press

*Heavier Weights Than Last Week*

MetCon

6 Rounds For Time of:

500m Ski Erg

20 V-Ups

60s Plank (Hands – NOT Accumulated)

Lift

4 Sets (Ascending Weight) of:

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

MetCon

4 Rounds For Time of:

250m Row

8 DB Cleans (35/50#)

8 Lateral Burpee Over DB

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Freestanding Handstand Hold

Even: 20-30s Hollow Hold

Strength

Back Squat 4×8 (Ascending)

Lift

Split Jerk 4×3 (Ascending)

MetCon

10 Minute AMRAP of:

8 T2B

6 SA DB S2OH – R (50/70#)

6 SA DB S2OH – L (50/70#)

4 Box Hops (24/30″)

Lift

i) Snatch Grip Deadlift 4×3 (HEAVY)

ii) 3 Sets (Ascending Weight) of:

Hang Muscle Snatch (3) + Muscle Snatch

MetCon

2 Rounds For Time of:

100 Double Unders

50 KB Swings (1/1.5 Pood)

*5 Burpees Every Time You Break For BOTH Movements*