We will be closed tomorrow for the Project Uplift Competition! Come out to Whole Foods to cheer on our 40(ish) athletes competing if you can! If you are competing tomorrow think about substituting the strength for additional mobility or go lighter. Scale weights for the Metcon.

Warm Up:  5 Mins
“Snatch” https://www.youtube.com/watch?v=z73sKMXkovQ

Mobility: 5 Mins
https://www.youtube.com/watch?v=skHV4sTF3hI – Chicken Wing Stretch Only

Set Up For Strength: 5 Mins

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon:
15 Min EMOM – Share Equipment in Groups of 3
Min 1: 3 or 6 Snatch – Heavy (155/95) or Light (115/75)
Min 2: 16/13 Cal Row or Bike
Min 3: 10-15 Shoulder to Overhead (115/75) – Scale This appropriately

Cool Down: 10 Mins or End of Class
Stretch Shoulders and Legs

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 2 rep @ 80% + 10 lbs

2) Strict Press 15 mins
10 min EMOM x 2 rep @ 80% + 10 lbs

3) Conditioning
4 Rounds For Time:
7 Power Cleans (205/145)
5 Front Squats (205/145)
10 Dips (Stay Strict as long as possible)