***Classes today at 10a, 3p, 4p, and 5p only.***

Warm-up:

Start with an empty barbell and add weight every round.

3 rounds with a 10” time cap:

3 Hang Muscle-Clean and Press

3 Power Clean and Power Jerk

3 Power Clean and Squat Jerk or Jerk grip OHS after push-press

WL:

1) Power Clean and Power Jerk 65X2X3

Strength:

2A) Deadlift: 65X3, 75X3, 85x3x3

2B) Bench Press: 80x5x5

Conditioning:

3) 5 rounds:

30 sec ME Airdyne

30 sec rest

30 sec ME Kipping Pull-up

30 sec rest

Competition:

AM: 1, 2A, 2B

PM: 3X12 Landmine row, (12 each arm), #3