34.1

WARM-UP:

2 Rounds NFT...
10 PVC Pipe Halos
10 Overhead Squats w/ Empty Barbell
10 GHD Sit Ups (slow)
10 Dips
10 Pull Ups

And if you need it...Scap Jack. Keep your shoulders healthy!


STRENGTH:

1. Snatch, 3 x 1 @ 77%
2. Clean and Jerk, 3 x 1 @ 72%
3. Snatch Pull, 3 x 3 @ 95% of Snatch
4. Snatch Deadlift, 3 x 3 @ 105% of Snatch
5. Front Squat, 5 x 3 @ 75% Follow each set with 3 box jumps

CLASS WOD:

11 Minute AMRAP
10 Deadlifts (275/185)
30 Double Unders
3 Muscle Ups or 9 C2B Pull Ups

COMP WOD:

3 Rounds...
5 Minutes to complete 800 M Run
2 Minutes to complete 7 Clean and Jerks (185/125)