Warm Up:
3 Rounds
5 KB Deadlift
5 KB Swings
5 KB Goblet Squats

Movement of the Week:

3×8-10  of 90/90

3×8-10 of Rear Fly

Strength:

De-load Week
Strict Press
3×5 at 55%

Metcon:
3 Rounds
20 Deadlift 135/95
15 Hang Power Cleans 135/95
10 Jerks 135/95
Rest 2 minutes between rounds

Elite Competition Class

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

3 Rounds
20 Deads 135/95
15 Power Cleans 135/95
10 Jerks 135/95
Rest 2 minutes between rounds