Reminder: Competition Training is open to all members and lasts ~90 mins

Warm Up
100 Double Unders, then:
Up and back: high knees, butt kicks, duck walk, toy soldiers, broad jumps
20 Donkey Kicks

Prep for squat (hip flexors, quads, hammies), smash/roll thoracic spine, wrists and ankles

A. Big Legs, Big Lifts
Take 15 mins to build to today's heavy 1-rep Front Squat

B. Squeaky Clean(s)
1. EMOM for 6 mins - 2x Muscle Clean @ 40-50% 1RM Clean
2. E2MO2M for 10 mins - Power Clean Doubles @ 75% of 1RM Clean
3. E2MO2M for 10 mins - 2 Clean lift offs (to mid-patella) + 1 full Clean @ 85% 1RM Clean

C. Endurance, Endurance, Endurance
With a partner
Run 1 mile together
50 Synchro Burpees
40 pistols (do not need to be synchro)
20 tire flips
Run 1 mile together

D. Take a nap