Olympic Lifting Technique

Warm up: Snatch balance w/ empty bar

-Dip Snatch - Focus is speed under the bar

-Power Clean & Jerk: (Pause in catch + pause in dip and catch of jerk)

Endurance

35 min AMRAP

90 Double Unders

60 SA DB Hang Cleans

30 Air Squats

15 Toes 2 Ring

5 Wall Walks

**Run 300m @ Min 5-10-15-20-25-30