TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds

20 Second Front Plank
15 Banded Pull Aparts 
100 Meter Run
5 Walkouts 

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Clean Warm Up – Jerk

100 Meter Run
5 Thrusters
100 Meter Run
5 Power Snatches
100 Meter Run
5 Clean and Jerks

Building in Weight to Opening Clean and Jerk Weight

CONDITIONING

“ADDERALL”

AMRAP 10:
1 Mile Run
Max Clean and Jerks #61/43

Rest 3 Minutes

AMRAP 7:
800 Meter Run
Max Power Snatches #52/38

Rest 3 Minutes

AMRAP 4:
400 Meter Run
Max Thrusters #43/30