Olympic Lifitng

-Power Snatch w/pause in catch, then finish into squat

70-80%/1×4

-Clean Pull + Clean from 2 inches off floor

Build to heavy

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Endurance

12 Min AMRAP

“Flight Simulator w/Burpees”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*5 Burpees after each increment of DU

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12 Min AMRAP

“Karen”

150 Wall Ball Shots, 20/14

*Max Cal Bike w/remaining time

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12 Min AMRAP

“Mid Line Mania”

5 Strict T2B (sub=hanging knee ups)

10 GHD Sit-ups (sub=V-ups)

15 Side Plank Raises PER SIDE (pause @ top and slow eccentric)