Annie has started shadowing the 6:20 p.m classes M,W,F. Make sure to ask questions and help her grow as a coach!

Warm Up: 5 Mins
3 Rounds or 5 Mins
3 Unloaded Barbell Olympic DL
5 Hang Cleans
5 Front Squats

Mobility:
Between Strength Sets Roll Hamstrings w/ KB and Lats w/ foam roller

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: 14 Min
3 Min AMRAP:
5 C&J (135/95) or (95/65)
5 Thrusters (135/95)
At Min 5 Begin 6 Min AMRAP of:
5 C&J (95/65)
5 Thrusters (95/65)
10 C2B PU (Jumping C2B as scaled option today)

Elite Competition Class
1) Deadlift 15 mins
10 min EMOM x 1 reps @ 90%

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 – 17 Min Cap
Complete 3 Full Rounds of the following:
2 Round Sprint On The 6 Minute (Rd 1&2 Sprint, Rest until min 6, Rd 3&4 Sprint, Rest Until Min 12 and finish 5&6)
7 DL 275/195
7 Box Jump (30/24)
3-5 Bar MU