Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×3 @ 70%

MetCon

“Annie With A Twist”

50-40-30-20-10 For Time of:

Double Unders

Cross Over Skips

Situps

MetCon

For Time:

800m Run + 20 Deficit Pushups

10 Rounds of:

1 Cluster (115/165#)

1 RMU

800m Run + 20 Deficit Pushups

10 Rounds of:

1 Squat Snatch (115/165#)

1 BMU

800m Run + 20 Deficit Pushups

[50 Minute Time Cap]

Strength

Back Squat [6-4-2] x3 @ 75%

Lift

i) Power Clean 5×2 @ 75%

ii) Split Jerk 3×3 @ 70%, 3×1 @ 75%

Strength

i) 5 Sets of:

60s MAX Reps Bent Over Rows (105/155#)

–120s Rest–

ii) 3 Sets of:

60s MAX Reps CTB Pullups

–60s Rest–

MetCon

Inverted Ladder For Time of:

10 ↓ 1 Bench Press (105/155#)

1 ↑ 10 Deadlifts (155/225#)

*After Each Round Perform 1 Rope Climb*

Lift

i) Hang Muscle Snatch 4×3 (Ascending)

ii) Power Snatch 4×4 @ 65%

MetCon

10 Rounds For Time of:

1 Wall Walk

10 S2OH (65/95#)