Warm Up:

Plate Warm Up

Movement of the Week:

3×8-10  of 90/90

3×8-10 of Rear Fly

Strength:
Snatch
2×5 at 65% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat
3×4 at 65% With a 5 sec pause in the bottom position of each rep

Metcon:
15.4
Complete as many reps as possible in 8 minutes of:
RX 185/125
Scaled 135/95
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Elite Competition Class

1. Power Snatch
60%/2
65%/2
70%/2

2. Snatch Pull
(80%/3)3

3. Back Squat
(65%/3)3

4. Gymnastics Conditioning
4×9 Muscle-ups
Rest 1:00 between sets

5. Conditioning
“Jackie”
1,000m Row
50 thrusters (45/35#)
30 Pull-ups