The Rumor Is True… MIRO IS BACK!

Warm Up: 5 Mins
2 Rounds
250 M Row
10 Step Ups
10 Ring Rows

Gymnastics Technique / Strength: 5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 Dips (Hardest Variation Possible)

Olympic Technique and Repetition: Jerk – 13 Mins
4-5 Mins of Coach Led Barpath- 2 sec pause in Split Catch
Then
8 Mins of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon:
16 Min EMOM
Min 1: Heavy – 5 Jerks (155/110) OR Light – 10 S2OH (95/65)
Min 2: 15 Box Jumps (24/20)
Min 3: 16/13 Cal Row
Min 4: Rest – Everyone rests at the same time

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

2) Clean and Jerks 15 Mins
10 min EMOM x 2 reps + 1 Jerk @ 80% +5 lbs
Hang Squat Clean and Jerk

3) Conditioning
4 Rounds For Time:
15 V-Ups
5 Thrusters (165/115)
5 Jerks (165/115)
10 Bar Facing Burpees