Just one of the many faces coming back from summer. Welcome back Jaelyn!

Warm Up: 5 Mins

2 Rounds
10 Unloaded Barbell RDL
10 Hang Cleans
10 Front Squats

Mobility: During Strength
Roll Quads, Posterior Shoulder, Triceps

Strength: 25 Mins
Olympic DL (Clean or Snatch Grip) – 10 Mins
4 x 6-8

Cleans – 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 Clean Repetition @ 50-60% w/ Same Pauses

Metcon: 12 Min
5 Min AMRAP
Front Squat Heavy x 3 (165/115) or Lighter x 6 (115/75)
5 Bar Over Burpees
10 Wall Balls (20/14)

Rest 2 Mins

5 Min AMRAP
10 Front Squats (95/65)
10 Bar Over Burpees
10 Wall Balls (20/14)

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 2 rep @ 80% + 5lbs

2) Gymnastics 10 mins
4 Min EMOM
MU
2 Min Rest
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning:
Modified Tripple G Chipper:
100 Pull-Ups
80 GHD Sit-Ups – Share a GHD if needed
60 Alternating Single Leg Squats
40 Cal Row
20 DB Push Presses (50/35)