Weightlifting

A. 6 x 4 Snatch high pull from low hang @ 75%
B. 6 x 3 Pause power snatch @ knees @ 60-75%

CFO Class

Weightlifting

On 2mins x 10mins:

2 Snatch Balance 100-120%

Endurance MetCon

As many rounds as possible in 25mins of:

12 Bar facing burpees
9 Hang clusters 135/95lbs
6 Bar muscle ups

Accessory

Midline Protocol 2

3 sets of:
5 Strict Toes to bar
10 Evil wheels
30s GHD SitUp Hold