Warm Up:  10 mins
Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8&t=1s

Strength: 12-15 Mins
Deadlift using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon:
FRIDAY THE 13TH
Teams of Three
20 Min AMRAP
13 Cal Row
13 High Hang Power Snatch 75/55
13 Bench Press 95/65

Each team mate will start at a different stations. You may not rotate stations until all team mates have finished reps at current station.

Post Score on white board.

Elite Competition Class

1. Conditioning
On the 0:00…
For Time: 
70 Alternating Dumbbell Snatches (70/50)
50 Calorie Row
25 Burpee Pull-Ups

On the 20:00…
For Time: 
60 Wallballs (30/20)
40 Calorie Air Runner
20 Bar Muscle-Ups

On the 40:00…
For Time:
50 Kipping Handstand Push-ups
30 D-Ball Cleans (150/100)
15 Burpee Box Jump Overs (30/24)

2. Aerobic Restoration
30 Minute Assault Bike (Light Pace)

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

C.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Sets 2-3 – 2 reps @ 75%
*Sets 4-5 – 2 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-8 – @ 85-90%

E.
Every 2:30, for 10 minutes (4 sets):
Push Press x 6 reps @ your 10-RM weight