Congrats to Darryl and Brie for taking home the gold and Andrew and Coutney for locking down 3rd place this Saturday at the Pounds for Pups Event!

Warm Up: 5 Mins
250 M Row
Duck Walk Lap Around Perimeter of Gym
200 M Run

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Shoulder Roll and Banded retractions

Strict Press – 10 Mins
4 x 6-8

Snatch – 12 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause at liftoff, and 2 sec pause in Squat Catch
Then
8 Mins of Snatch Repetition @ 50-60% w/ Same Pauses

Metcon:
For Time:
Buy In (2 Min limit) of:
Heavy – 8 Squat Snatch Snatch (155/115) or Light 15 Sq. Snatch (95/65)
Then 3 Rounds:
400 M Run
50 DU
5 Power Snatch (95/65) – Light (135/95) – Heavy

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 2 @ 80% + 5 lbs

2) Snatch 15 Mins
10 min EMOM x 2 reps @ 80% + 5 lbs
Hang Squat Snatch

3)Conditioning 

For Time:
Buy In: 10 Box Jumps (40/30)
Then 3 Rounds of:
15 Front Squat (155/110)
20 DB Snatch (50/35 – 10/arm)