Warmup: 8:00 AMRAP

bike 12/9 calories + 5 light power cleans + 5 FS + 5 push jerks

*start with empty bar and build slightly each round, sub 5 light power snatch + 5 OHS if you plan on snatching for the WL portion next

Weightlifting: 15 EMOM

1 power clean and push jerk OR 1 power snatch

*all reps from the floor, build every 2-3 rounds finishing at a heavy but perfect single for the day

*competitor - full squat clean into split jerk OR full squat snatch

*NOTE* - we have a full hour dedicated to weightlifting only every other Saturday from 7-8am to learn and work on these lifts!!! 

Conditioning: 12 EMOM

1 - 5 tng power cleans into 5 push jerks 95/65# (you can build slightly if you'd like if your technique is there, no push pressing)

2 - 10 double KB/DB squats 35/25#s

3 - 15/10 pushups

4 - rest

*competitor 155/105#+, 53/35#s squats, 20/15 pushups

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