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

Strength:
Loading Week One: 15-18 min
Front Squats 75% + 15 lbs of 1RM
6 x 6

Metcon:
“Dallas 5”
50 Burpee Buy In
Then
5 Rounds
10 Deadlift 275/185
10 Hand Stand Push Ups
10 Bar Muscle Ups
10 Box Jumps
10 Toe-2-Bar
Then
50 Burpee Cash Out

Elite Competition Class

1. Snatch
EMOMx12: Snatch
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are hang squat snatch
Final 4 mins are squat snatch

2.  Squat
3×10 Back Squats

3. Conditioning
“Jackie”
1000m Row
50 Thrusters, 45#
30 Pull ups