3 Rds NFT:

• Muscle Clean x 3
• Front Squat x 3
• Burpee x 3

Strength:

4 Sets:

• 2 Power Clean + Front Squat
• DB Bench Press x 8-10

Skill:

• Power Clean
• Hand Release Push Ups

• 10 Minutes Mobility

3 Rds NFT:

• Muscle Clean x 3
• Front Squat x 3
• Burpee x 3

Strength:

A) EMOM For 8 Minutes:

• Power Clean + Front Squat + Squat Clean (Building)

Skill:

B) 5-10 Minutes Kipping Dip Technique

“Elizabeth”

21-15-9 For Time:

• Squat Clean 135/95
• Ring Dip

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer 2″, 4″, 6″
• Snatch Drop x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/5 Back Ward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 4 Sets: (EMOM)

• Drop Snatch x 1

B) Take 12 minutes to build to a “heavy” Snatch

• “Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

C) 6 Sets: (Every 2:30)

Back Squat

• *Set 1 – 5 reps @ 65-70%
• *Set 2 – 3 reps @ 75-80%
• *Set 3 – 1 rep @ 85-90%
• *Sets 4-6 – 1 rep @ 90-95%

D) 2 Sets:

• GH Raises x 6-8

Skill:

• 10 Minutes Mobility