Friday

Group Warm Up: (10 Min)
Skills Transfer – 2 Rounds with an empty bar
3x Snatch Push Press
3x OHS
3x Pressing Snatch Balance
3x Heaving Snatch Balance
3x Snatch Balance – Aggressive dip and drive under the bar

Strength: 
20 Min to find your heaviest of complex below:
1x Clean Deadlift
1x Hang Power Clean
1x Front Squat
1x Clean (Squat)

Metcon:
15 Min E3MOM
1st 3 Min – Strict Pull Ups
Rest 1 Min
2d 3 Min – Bodyweight Squats
Rest 1 Min
3rd 3 Min – Push Ups
Rest 1 Min
4th 3 Min – Burpees

Rest 3 Min then complete the following:

10 Min AMRAP @ 70% of the heaviest from above complex
1x Clean Deadlift
1x Hang Power Clean
1x Front Squat
1x Clean (Squat)

**Complex must be unbroken between movements.  Bar can only be set down after Squat Clean