Remember the Full Pounds for Pups Event is this Saturday at WILD Horizons
Warm Up: 5 Mins
15 Cal Row or Bike
Then 2 Rounds
10 Hand Release Push Ups
10 Scap Pull Ups

Gymnastics Technique / Strength: 5 Mins
5 Min EMOM of:
1-8 MU
Or 3-8 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 of Split Jerk Repetition @ 50-60% w/ Same Pause

Metcon: 12 Min
Partner Workout – 5 Rounds (as a team, not per person) For Time:
12 Heavy Bench (185/135) or 20 Lighter Bench (115/75)
30 Cal Row / Bike

*Split Reps Evenly, alternate as needed*

Elite Competition Class
1) Front Squat 15 Mins
10 Min EMOM x 3 Rep @ 70% +5 lbs

2) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70% +5 lbs
Hang Squat Clean and Jerk

3) Conditioning
For Time:
1 Mile Run
150 DU
30 Power Snatch (135/95)