Lift

EMOTM 20 Minutes of:

Minute 1-5: 2 Snatches @ Weight #1

Minute 6-10: 2 Snatches @ Weight #2

Minute 11-15: 1 Snatch @ Weight #3

Minute 16-20: 1 Snatch @ Weight #4

*Any Snatch Style (Power OR Squat)*

MetCon

“Progressive DT”

5 Rounds For Time of:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerk

Round 1: 75/115#

Round 2: 95/135#

Round 3: 105/155#

Round 4: 125/185#

Round 5: 145/205#

Strength

Tempo Front Squat 6×4 (Ascending)

MetCon

3 Rounds For MAX Reps of:

90s Calorie Row (Decline)

90s SA Hang DB Snatches (35/50#)

90s Lateral Burpee Over DB

30s Rest

Strength

i) Back Rack Reverse Lunge 4×8 (Ascending)

ii) Bulgarian Split Squat 3×8/Side (Ascending)

MetCon

“JT”

21-15-9 For Time of:

HSPU

Ring Dips

Pushups

Accessory

5 Sets of:

30s Weighted Plank (Elbows)

Strength

5 Sets of:

MAX Reps Seated Strict Press (65/95#)

-2 Minute Rest-

MetCon

EMOTM 18 Minutes of:

Minute 1: 5-10 Calories Assault Bike

Minute 2: 50 Double Unders OR 40s Double Under Practice

Minute 3: 1-3 Rope Climbs

*Repeat 3 Times*

MetCon

In Teams of 2 Complete For Time:

1km Run (Each)

20 Power Cleans (95/135#)

10 Burpee RMU

20 Power Cleans (105/155#)

10 Burpee BMU

20 Power Cleans (125/185#)

10 Burpee Suitcase Deadlifts – L (70/100#)

20 Power Cleans (145/205#)

10 Burpee Suitcase Deadlifts – R (70/100#)

20 Power Cleans (155/225#)

10 Burpee BMU

20 Power Cleans (165/245#)

10 Burpee RMU

1km Run (Each)

*Rep For Rep*