Warm up: Movement Prep

Strength/Skill: Olympic Lifting

• Muscle Snatch 3 sets x 5 reps
  • work up to a moderate weight and complete three sets.

• Hang Squat Snatch 3 sets of 5 reps
  • work up to a difficult weight and complete three sets
  • Reset after each rep if needed and rest 2 minutes between sets

• 3 Position Clean ( hang, knee, floor) 1,1,1 x 5 sets
  • Work up to heavy/difficult weight
  • Rest 2 minutes between sets

• Overhead Complex with a PVC or empty Barbell
  • 5 rounds for quality of the following (NOT FOR TIME)
  • 3 strict press
  • 3 push press
  • 3 push jerk
  • 3 split jerk
  • 3 over head squat
  • 3 snatch balance

METCON: After class/extra credit

• 3 Rounds for time of:
  • 5 x Power Cleans  (95# / 65#)       
  • 5 x Push Press  (95# / 65#)
  • 5 x Power Snatch  (95# / 65#)
  • 5 x Overhead Squat  (95# / 65#)