Huge thank you to Sydney and the rest of the hooligans who came by and helped with the booth at CSU the last two days!

Warm Up: 5 Mins
10 Jumping Lunges (5/leg)
10 Push Press unloaded bar
250 M Row / 200 M Run
10 Push Press
10 Jumping Lunges

Gymnastics Technique / Strength: 5 Mins
5 Min EMOM of:
1-8 MU – Continue climbing every week, even if its only for 1 set.
Or 5-10 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 to complete
3 x 5 Split Jerks @ 60-70% w/ 2 sec pause in Split

Metcon:
Teams of 3 – 18 Min AMRAP
30 Back Squats (155/110 from a rack)
60 TOTAL STEPS of – Front Rack Lunges (95/65)
30 Cal Row
*Only 1 Person Works at a Time – Rotate as needed*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 1 Rep @ 90% +5 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 1 reps + 1 Jerk @ 90% +5 lbs
Squat Clean and Jerk

3) Conditioning
Teams of 3
30/20 Cal. Assault Bike (each)
150 Wall Balls 20/14
30 Power Cleans 225/155
150 Wall Balls 20/14
30/20 Cal. Assault Bike (each)

Partner 1 starts on the bike, once he or she completes the AB they start chipping away at 150 Wall Balls. When Partner 2 and 3 finish they may advance to wall balls and assist Partner 1. Once WB are complete then all 3 athletes work on 30 PC. After completion of the PC its just reverse order back to WB and then Cal. AB.