Warm Up:
2 Rounds
10 PVC OH Squat – 3 sec Pause
Run 200 M

Olympic Lifting and Technique Review: 20 mins
Snatch Pulls 3 x 8
OH Squat 3 x 5

Metcon: 20 min cap
5 Rounds For Time:
5 Squat Snatch (155/105) (1.5 min or less avg)
400 M Run (2.5 min or less avg)

Elite Competition Class: There is not a lot of time for transitions or warm-up today, show up early and get warm if possible!!

1) Squat Clean 10 min
8 Rep Max touch and go

2) Front Squat 20 min
8×4

3) Strength Conditioning 22 min

3 Min AMRAP
10 Hang Power Cleans (155/115)
20 Box Jumps (30/24)
30 Ring Dips
40 KB Swings (70/53)
M.E Banded Push-ups

2 Min Rest

5 Min AMRAP
10 Hang Power Cleans (155/115)
20 Box Jumps (30/24)
30 Ring Dips
40 KB Swings (70/53)
M.E Banded Push-ups

2 Min Rest

10 min AMRAP
10 Hang Power Cleans (155/115)
20 Box Jumps (30/24)
30 Ring Dips
40 KB Swings (70/53)
M.E Banded Push-ups