Happy Monday!

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Front Squats 65% + 10 lbs of 1RM
4 x 8

Metcon:
“Rahoi”
12 min AMRAP
12 Box Jump 24/20
6 Thrusters 95/65
6 Bar Over Burpee

Elite Competition Class

1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across

4. Conditioning
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU