Warm-up
Perform 1 round of the WOD
And then warm up the complex focusing on fast loud footwork with the lighter weights.
Oly
EMOM10
1 Clean Pull
1 Squat Clean
1 Split Jerk
75-85%-ascend in weight every 2 minutes. Work on hitting all positions
Strength
20 Rep Back Squat*
* This will be our last week performing the 20 rep as a group. If you make it past this week, you are an absolute savage and keep going 1x/week until you fail. Replace any squatting we have for strength with the 20rep
WOD
This should be unbroken and fast (12 minute hard cap and really should be under 10)
7 rounds for time of:
7 Power cleans (95,65)
7 Thrusters (95,65)
7 Bar-facing burpees
Open – (75,55)