Strength

Superset 4 Sets (Ascending Weight) of:

8 Push Press

5-8 Strict HSPU AFTER Each Set

MetCon

4 Rounds For Time of:

15 Calorie Row

30′ SA OH Lunge Walk – R

5 SA Burpee Deadlifts – R

15 SA DB Snatches – R

30′ SA OH Lunge Walk – L

5 SA Burpee Deadlifts – L

15 SA DB Snatches – L

[W:35# M:50#]

Strength

Back Squat 4×15 (Ascending)

MetCon

20 Minute AMRAP of:

3 Clean & Jerks (145/205#)

2 Rounds of “Cindy”:

5 Pullups

10 Pushups

15 Air Squats

Lift

i) EMOTM 12 Minutes of:

3 Snatch Drop

ii) EMOTM 12 Minutes of:

3 Tall Snatches

iii) Squat Snatch 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

75 Box Hops (16/20″)

[5 Minute Time Cap]

Strength

OH Squat 8×1 (Ascending)

Lift

i) Snatch Deadlift 3×3 (Ascending)

ii) Snatch Pull 3×3 (Ascending)

iii) Power Snatch 3×3 (Ascending)

iv) EMOTM 12 Minutes of:

Snatch Deadlift + Snatch Pull + Snatch Clean

MetCon

For Time:

25 Burpee To Target (4″/6″)

[3 Minute Time Cap]

Lift

i) EMOTM 12 Minutes of:

3 Tall Split Jerks

ii) EMOTM 12 Minutes of:

3 Tall Cleans

iii) Clean & Jerk 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

200 Double Unders

[4 Minute Time Cap]