Warm up

2 RNFT

250m Row

10 Banded good mornings

6 BOR empty barbell

6 muscle cleans

(2 from pockets + 2 from mid thigh + 2 from mid shin)

6 muscle snatches

(2 from pockets + 2 from mid thigh + 2 from mid shin)

Strength/Olympic Lifting technique

Every 40” for 8 mins 1 power clean @ 60% of 1RM 

rest 2’

Every 40” for 8 mins 1 power Snatch @ 60% of 1RM

Conditioning

“For Time”

3 Rounds

7 Front squat @205/145

21 Bar facing Burpee

7 Front Squat @205/145

rest 90”

Scales

Front Squat

L1: 195/125

L2: 185/115

L3: 155/105

L4: 135/95

L5: Anything lower than L4