Warm Up:
3 Rounds w/ PVC or Unloaded Barbell
5 Clean
5 Front Squat
5 Jerk
Mobility:
Goblet Squat Stretches
Babell Technqiue
Athlete Vote: Cleans or Jerks
Metcon:
“Hammer”
5 Rounds for time: 26 Min Cap = 4 min or less per round (scale reps & weights accordingly)
135/95
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull ups
Rest 90 Seconds Bt Rounds
Elite Competition Class
1). Snatch
8 Rep Max touch and go
2). Front Squats
6×6
3). Strength Conditioning
3 Min AMRAP
3 Power Snatch (135/95)
20 Unbroken Double Unders
Rest 3 Mins
4 Min AMRAP
4 Power Snatch (115/80)
20 Unbroken Double Unders
Rest 4 Mins
5 Min AMRAP
5 Power Snatch (95/65)
20 Unbroken Double Unders