We lost an irreplaceable member of our this Friday. RIP Oscar. Thank you for the last 12 years of affection and joy!

Warm Up:  5 Mins
2 Rounds
25′ Spiderman Walks
25′ Inchworms
25′ Duck walks
10 PVC OHS

Mobility: During Strength
OH Mobility – Roll Post. Shoulder, Roll Triceps, Roll Upper Traps etc.

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon: “Oscar” – 12 Min Cap
4 Rounds For Time12 Hang Power Snatch (95/65)9 HSPU22 Goblet Lunges (53/35) – 11/leg

Elite Competition Class
1) Snatch 15 Mins
4×5
2-3 Sec Pause Active Receiving Position – Drop bar between reps

2) Back Squat
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

3) Metcon:
20 Min AMRAP
3 Rounds
1 DL 455/315
2 Cleans 255/180
3 Muscle Ups
4 HSPU
Then With remaining time AMRAP
2 DL (275/185)
4 Cleans (165/105)
6 C2B
8 Hand release push ups