Congrats to: Julie, Terry, Bryan, Zach, Stephanie, Kimberly, Alex, Hannah, Megan, and Savannah for Graduating out of the Liberty Class! If you see new faces welcome them the DNR way!

Warm Up: 5 Mins
50′ Bear Crawl
20 PVC Thrusters
10 Burpees
50′ Bear Crawl

Strength: 25 Mins
*Work Mobility in between sets* – Suggested Static OH Squats, Snatch Balance w/pause, PVC Shoulder Drills

Strict Press – 10 Mins
4 x 4-6

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 to Complete:
3 Complexes of: 3 Hang Power Snatch (no pauses)+ 3 Squat Snatch w/ same pauses

Metcon:
Partner Workout – 2 Min Sprint Intervals While Partner Rests
2 Min M.E Thrusters (115/75)
2 Min Rest
2 Min M.E Hang Power Cleans (115/75)
2 Min Rest
2 Min M.E Burpees
2 Min Rest
2 Min M.E Shoulder to Overhead (115/75)
2 Min Rest

Elite Competition Class
1) Overhead Squat 15 Mins
10 Min EMOM x 3 @ 70% + 10 lbs

2) Snatch 15 Mins
10 min EMOM x 3 reps @ 70% + 10 lbs
Hang Squat Snatch

3)Conditioning 
10 Min AMRAP Ladder
HSPU (1,2,3….) Increase 1 Rep Each Round
5 Front Squats (185/135) After Each Round of HSPU