Attn: Thayer and company. Coach Kyle just wanted you to know he’s already got an “Alright, Alright, Alright” shirt. TBT to 2014

Warm Up / Core Development: 5 Mins

Rotating Tabata – 4 Rounds (20:10)
V-Ups
Burpees
Russian Twists (25/15)

Mobility: During Strength
Tricep Smash, Banded Reverse Flies or others

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 to complete 3 sets of the following complex @ 60-70%:
3 Hang Power Cleans + 3 Squat Cleans w/ pauses

Metcon: 10 Min
13.2 Open Workout – 10 Min AMRAP
5 Shoulder to Overhead (115/75)
10 DL (115/75)
15 Box Jumps / Step Ups (24/20)

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 1 rep @ 90% + 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:

12-9-6
Strict Press 95/65
Pull ups
-Rest 2 min-
9-6-3
Push Press  135/95
Chest to Bar
-Rest 2 min-
6-4-2
Jerk 185/135
Bar Muscle ups