It’s re-test day! Make sure you bring in your times from 4 weeks ago and give them to the coach of the class to write down with your new times.

NOTE: If you don’t give your class coach your before and after numbers you will not be in the running for the performance prize.

Warm Up:  5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans

Mobility & Set Up: 8 Mins
Shoulder and Chest

Metcon: 
“Performance Re-Test”
Do the exact workout with modifications from 4 weeks ago
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run

Note:
Fran              MB Elizabeth
21-15-9          21-15-9
Thruster       Med Ball Cleans
Pull Ups        Dips

You need to write your times and all modifications down.

Elite Competition Class

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Chest to Bar Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

4. Midline 15 min cap
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions