Warm Up: 8 Mins
200 M Run or 250 M Row
2 Rounds:
25′ Spiderman Walk
25′ Walking Samson
25′ Inchworms
8 / Side KB Bottoms Up Press

Strength 18 Mins:
3 x Superset
5-8 Strict Press
15-30 Push Ups – Murph Variation
3:00 Rest
*Aim for unbroken pushups on set one then accumulate that same number of reps for rounds 2 & 3 in as few sets as possible

Metcon: 18 Mins
18 Min Partner AMRAP
30 Deadlifts 155/105
15 HSPU
30 T2B
15 HSPU
*Alternate and split reps as desired

Olympic Weightlifting Class

Warm Up: 8 Mins
2:00 Hip & Ankle Openers
2 Rounds:
5 Snatch Pulls
5 Snatch High Pulls
5 Power Snatch
5 OH Squat
Then 3 Min T-Spine Mobility

Strength: 30 Mins
Snatch
1×2 @60%
2×2 @ 65%
2×3 @ 70%

Snatch Complex – Technique, moderate loads
3 x 2 Unbroken Complexes:
Snatch Deadlift + Hang Snatch High Pull +Hang Power Snatch + Sq Snatch + OH Sq