Snatch it. Squat it.

Competition Class

Strength

Skills & Drills

Quarters Prep

A. For Time: 40 Synchro Muscle Ups (MF pairs, divide as needed)
*Pairs combine for 40

B. 3 Rounds, each for Time:
10 SHSPU (synchro FF / MM partners if poss)
30 Double Unders
10 Synchro DBL DB Hang Power Cleans 50s/35s
30 Double Unders
10 Synchro DBL DB STOH 50s/35s

Rest 1:1

C. Row 150 Calories (5 easy strokes, 5 hard strokes)

*PROGRAMMING FOR THE REST OF US

OLYMPIC WEIGHTLIFTING

A. TECH WORK
E2M8M
1 2-s pause @ knee power clean + 1 Push Press + 1 BTN Jerk

B. E2M14M
1 Clean + 1 Clean & Jerk
*not tng

C. E3M12M
4 Front Squats (start @ 80%, last set is max effort unbroken)

MetCon

Class

E2M10M
1 Snatch Pull + 1 Hang Snatch + 1 Tng Snatch + 1 OHS (w/ 5s hold @ bottom)

5 x 2min AMRAP
12 Hang Power Snatch 95/65
9 Overhead Squats 95/65

1min rest b/w amraps (pick up where you left off)