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STRENGTH: Segment Snatch + Snatch *Build to Heavy in 12 Minutes CONDITIONING: 5 rounds of: 40 Double Unders 20 DB Snatch @ 50/35 10 Burpee

WARM-UP: 3 x 10 Jump Squats 10 Bird Dogs 10 Scorpions -then- BB Tech w/ Coach Jamie LIFT: Jerk Double w/ 3 second pause in

COMMUNITY @ 8am and 9am In Pairs AMRAP 5 of: 400m Run Together Max Hang Power Cleans w/ Remaining time (athletes must switch every 8

STRENGTH: 5-4-3-2-2 Back Squat *Start at about 70-75% for set of 5 and build **For those of you have been taking the weightlifting class on

STRENGTH: At 0:00 EMOM 10 of: ODD: 10-8-6-4-2 Deadlifts EVEN: 10-8-6-4-2 Box Jumps *Build in Weight and Height SKILL/CONDITIONING: At 15:00 EMOM 15 of: Min

STRENGTH: Clean + Front Squat *Build to Heavy in 15:00 CONDITIONING: Max Calorie Machine in 10:00 *Every 2 minutes, including 0:00: 6 Squat Cleans @

SKILL: Push Jerk Cycling Clinic CONDITIONING: 5 rounds of: 200m Run 10 Shoulder to OH 10 Pull-ups *15 Minute Cap *Rx = 115/75 and regular

STRENGTH: 5 x 6 Back Rack Bulgarian Split Squat, each side *Use a Tempo of 2121 *start at about 25-30% of your Back Squat, and