Warm Up:
High Knees (east to west)
ButtKicks (east to west)
Samson Stretch (east to west)
2 Rounds
5 Hang Plower Cleans
30 Sec Hollow Hold
8 Russian KBS

Mobility:
Lats and Triceps

Strength:
Strict Press 12mins
8 Rep Max

Metcon:
10-9-8-7-6-5-4-3-2-1 reps
Hang Power Cleans 95/65
Sit ups
Box Jumps 24/20

Elite Competition Class

1. Deficit Strict Handstand Push-ups (4.5″/3″)
10 Reps
Rest 1:00
9 Reps
Rest :50 Seconds
8 Reps
Rest :40 Seconds
7 Reps
Rest :30 Seconds
6 Reps

2. Conditioning
5 Rounds:
10 Power Cleans (135/95)
10 Barbell Facing Burpees

3. Midline
Not for Time:
3 Rounds:
25 Ball Slams (Be forceful)
35 GHD Sit-Ups

4. Rowing 
5 Rounds:
:35 Seconds Light Pace, :25 Seconds Fast Pace
Rest 2:00
3 Rounds:
:35 Seconds Light Pace, :25 Seconds Fast Pace
Rest 1:00
1:00 Fast Pace

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 2 reps

Build across the 6 sets to a moderate, but not maximal, double.

B.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 – 2 reps @ 65% of 1-RM Split Jerk
*Sets 4-5 – 2 reps @ 75% of 1-RM Split Jerk

C.
Three sets of:
Reverse Hyper x 20 reps @ 30% of Back Squat 1-RM
Rest 30 seconds
L-Sit x 20 seconds
Rest 60 seconds