Warm up

5’ Jump rope

 

5’-10’ Free Flow

 

Coaches warm up for olympic lifts

 

Strength

Every 40” for 8 mins 1 power clean @70% of 1RM

rest 3’

Every 40” for 8 mins 1 power snatch @70% of 1RM

 

Conditioning

15’ AMRAP

3 hang power snatch @135/95

*after every 3rd snatch you must complete. Score is number of snatches

2 rounds

6 toes 2 bar

6 push ups

6 box jumps

**If time permits after workout, spend the remaining time working on a weakness.  I.e. accessory for upper/lower body strength, gymnastics, mobility, etc…