Note: From now until mid-Spring, Competition Training will replace Sunday's Brutal WOD. Competition training will be coach-participatory and will run for 90 minutes from 930am-1100am. Sessions are open to ALL MEMBERS! Come train to tackle your first competition (or the Open!)

Warm Up
Group Warm up then:
EMOM 8 mins
3 EB Snatch Balance
3 Situp to Straddle
3 Kipping Pull Up

MOB
Coach's choice

1. Lift
1a. Clean Pull + Clean High Pull + Squat Clean
Work to today's 1+1+1 heavy
1+1+1 @ 95%
1+1+1 @ 90%

Today's focus is going from the high pull to the receiving position of the clean with speed!

1b. E2M02M Thruster - 10 mins
3 reps @ 75-80% 1RM Thruster

2. Bodyweight
Three rounds for time of:
12 Kipping Handstand Push-Up
50 Double-Unders
12 Chest-to-Bar Pull-Ups
Rest 1 min

3. Motor
16 min Team AMRAP
Partner 1 Rows for cals while Partner 2 Completes:
10 Burpees
12 alternating KB Snatch (53/35)
20 Toes to Bar
 

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