Strength/Skill:

Squat Clean & Jerk

Metcon:

AMRAP 15:

3 Squat Clean (165/105)

3 Split Jerks (165/105)

15 Abmat Sit Ups

150 M Run

Strength/Skill:

– 1 Rep 3 Sec. Pause Back Squat

– 1 x 5 Back Squat (@85% Of Pause Squat)

– 2 x 15-20 Heavy Russian Kettleball Swings

– 3 Sets Barbell Roll Out

Mobility

Metcon:

4 Rounds For Time:

450 M Run

15 Ring Dips

16 Alternating Pistol Squats

Strength/Skill:

Sumo Deadlifts

Metcon:

EMOM 12:

Min 1: 15 GHD Back Ext.

Min 2: 12 Toes 2 Bar

Min 3: Max Thrusters (95/65)

Stength/Skill:

Snatch

Metcon:

AMRAP 5:

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

*Rest 3 Mins:

AMRAP 5:

10 Push Ups

10 Ring Rows