Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×4 @ 70%

Strength

Superset 4 Sets (Ascending Weight) of:

12 Reverse Hypers

10 Bulgarian Split Squats (Per Side)

8 SL DB RDL (Per Side)

MetCon

5 Minute AMRAP of:

25 Double Unders

1 Clean & Jerk (145/205#)

MetCon

In Teams of 2 Complete For Time:

10000m Row

Partner 1 – 1000m Row

Partner 2 – AMRAP

1 BMU + 1 CTB Pullup + 1 Pullup + 1 T2B

2 Deadlifts (225/315#)

3 Box Hops (24/30″)

4 KB Swings (1.5/2 Pood)

5 Wall Balls (W: 14/10 M: 20#/11′)

[50 Minute Time Cap]

Lift

i) Power Clean 5×3 @ 75%

ii) Split Jerk 3×4 @ 70%, 3×2 @ 75%

MetCon

21-15-9 For Time of:

Calories Cardio (Athlete Choice)

HSPU

Strength

Back Squat [6-4-2] x3 @ 80%

MetCon

8 Rounds For Time of:

8 Hang SA DB Snatch (35/50#)

8 Lateral Over The DB Burpees

[16 Minute Time Cap]

Strength

i) 5 Sets of:

60s MAX Reps DB Bent Over Rows (50/70#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps Upright Rows (45/65#)

–60s Rest–

MetCon

Inverted Ladder For Time of:

10 ↓ 1 DB Chest Press (50/70#)

1 ↑ 10 T2B

*After Each Round Perform 1 Wall Walk*