MetCon

i) On Every 4th Minute For 10 Sets Perform:

6 Calories Ski Erg

12 Air Squats

6 Shuttle Sprints (30′)

12 Hang Power Snatch (45/65#)

6 Shuttle Sprints (30′)

12 Lateral OTB Jumps

6 Shuttle Sprints (30′)

ii) Complete 1 Set of:

MAX Reps BMU OR MAX Reps CTB Pullups OR MAX Reps Pullups/Banded Pullups

Lift

i) EMOTM 12 Minutes of:

3-Position Power Snatch

ii) Snatch Balance 4×3 (Ascending)

MetCon

8 Rounds For Time of:

8 DBL KB Deadlift (2×1.5/2×2 Pood)

8 HSPU

2 Rope Climbs

Strength

Front Squat 4×8 @ 55%

MetCon

BOTH MetCons Are SPRINTS!!!

-> 5-7 Minutes Rest Between Each MetCon

i) For Time:

30 Burpees

500m Row

30 Burpees

[8 Minute Time Cap]

ii) For Time:

10 Clean & Jerks (95/135#)

24/30 Calories Assault Bike

10 Clean & Jerks (95/135#)

[8 Minute Time Cap]

Strength

i) Superset 3 Sets (Ascending Weight) of:

12 Bench Press

12 Side Lifts

ii) Superset 3 Sets (Ascending Weight) of:

12 Bent Over Rows

12 Bent Over Flies

MetCon

For Time:

5 Rounds of:

30 Double Unders

6 HSPU

5 Rounds of:

30 Double Unders

6 T2B

Lift

i) Snatch 6×2 @ 60%

ii) Clean & Jerk 6×2 @ 60%

MetCon

For Time:

21 SA DB Snatch – L (20/35#)

21 SA DB Snatch – R (20/35#)

21 Calories Ski Erg

21 Pushups

15 SA DB Snatch – L (20/35#)

15 SA DB Snatch – R (20/35#)

15 Calories Ski Erg

15 Pushups

9 SA DB Snatch – L (20/35#)

9 SA DB Snatch – R (20/35#)

9 Calories Ski Erg

9 Pushups