Snatch Balance - 3x3 w/Barbell

Squat Snatch - 5-4-3-2-1-1-1

AMRAP 9: 5 Hang Power Snatches (125/85), 5 Bar MUs, 30 DUs

Skill of Choice

Back Squat - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax, Ring Dips - 4x10

For Time: 150 Wall Balls (20/14), w/7 American KB Swings (53/35) EMOM

Clean Drills - 3x3 Drive and Shrug, Hold for 2 Seconds, Power Clean

Squat Clean - 5-4-3-2-1-1-1

E3MOM x 6: 20/16 Cal Row, 5 Clean and Jerks (135/95), Bar Facing Burpees for Reps

Benchmark #11 - AMRAP 7: 15 OHS (95/65), 15 T2B

Deadlift, Bench Press - 50% 1x5, 60% 1x3, 70% 1x2, 75% 1x1, 80% 1x1, 85% 1xmax

OHS Review

For Time: 2001m Run, 11 Box Jumps (30/24), 11 Thrusters (125/85), 11 C2B Pull-Ups, 11 Power Cleans (170/115), 11 Handstand Push-Ups, 11 KB Swings (80/53), 11 T2B, 11 Deadlifts (170/115), 11 Push Jerks (125/85), 2001m Row 

7:30am and 9am classes! Childcare at 9am only.

Skill of Choice

Strict Press, Back Squat - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (last set 5+)

For Time: 50 Deadlifts (185/125), 10 Cleans, 50 Box Jumps (24/20), 10 Cleans

Row Technique

Row Sprints - 4 x 250m w/1 Minute Rest Between, Power Cleans - 5x2 @ 80%

AMRAP 10: Run 100m, 12 Ball Slams (20/15), 12 Plank Rows (ec 50/35)

Press, Push Press, Push Jerk

Deadlift - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (last set 5+), 4x10 each T2B, Hollow Body Rocks, Russian Twists (ec)

EMOM 12: Alternate 6 Push Press (125/85), 6 Front Rack Lunges (ec), with Ski for Calories

Burgener Warm Up and Transfer Skills

Bench Press - 65% 1x3, 72.5% 1x3, 77.5% 4x5 (last set 5+), Hang Power Snatch + Power Snatch + Squat Snatch - 3x2 @ 65%, 3x1 @ 75%

AMRAP 7: 10 Double DB Snatches (45/30), 50 DUs

Benchmark #10 - For Time: 4 Rounds, 500m Row, 25 Wallballs (20/14)

Back Squat - 70% 5x5, 70% 1x5+, Saxon Side Bends - 5x10 (easy count)

Skill of Choice