Warm Up

30 seconds work / 10 seconds rest x 2 rounds

Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing

Strict Press Demo / Practice / Form Checks

Strength

Strict Press

Every 2.5 minute on the minute x 3 rounds
Strict Press x 10 reps / build

*try to go a bit (2-5lbs) heavier than your last 12 reps

Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3

WOD

2 Rounds for Time – In Pairs -Split Reps

Competitive

30 Snatches (95 / 65)
30 Clean and Jerks (95 / 65)
30 Thrusters (95 / 65)

Performance

30 Snatches (65 / 45)
30 Clean and Jerks (65 / 45)
30 Thrusters (65 / 45)

Lifestyle

30 Snatches
30 Clean and Jerks
30 Thrusters