imageStrength:  Squat Clean


Conditioning:  5 Rounds for time of

30/20 Calorie Row

5 clean & jerks    165/125

25 air squats

1 rope climb


Competition Prep Class

Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

Five sets of:
Snatch Balance + Overhead Squat
Rest as needed

Four sets for max reps in 2 minutes and 30 seconds of:
Row 500 Meters
Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

Three sets of:
Stationary Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds