Warm Up:
3 Rounds unloaded bar
7 Power Snatch
7 Scap Pull Ups
7 Power Cleans

Movement of the Week:
Lax Ball 2 min per side
Scapula/Thoracic Drill

Strength:
Clean
2×5 at 55% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat
3×5 at 55% With a 7 sec pause in the bottom position of each rep

Metcon:
15 Minute Versus AMRAP:
Alternate 200 M Runs, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Hang Power Snatch 75/55
Rounds 2 & 5: Ring Row
Rounds 3 & 6: Hang Power Clean 75/55

Elite Competition Class

1. Snatch
Heavy Single

2. Clean & Jerk
Heavy Single

3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3

4. Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20″)
30 Cal Row
30 T2B

5. Stamina Conditioning
EMOMx12
Odd: 10 HSPU + 10 Deadlifts (225/155#)
Even: 5 Muscle-ups + 5 OHS (135/95#)