Kody and Kyle will be absent from classes until Tuesday while in Austin, Tx. Enjoy the week and Labor Day from the Knapp “Brother Bros”!

Warm Up: 5 Mins
Burpees to a song – Coach’s choice

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. Increase load each set if possible

Metcon:
Open Workout 15.1: 9 Min AMRAP
15 TTB
10 DL (115/75)
5 Snatch (115/75) or Ground to OH

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

2) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70% +10 lbs
Hang Squat Clean and Jerk

3) Conditioning

21-15-9:
DB Snatches (53/35)
42-30-18
Unbroken Double Unders
…Directly into…
21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups