A) hang snatch 2RM - this is a technical 2RM! Don't settle for dopey form just to hit a higher weight. B) pause front squat - 30X1 - 3 reps every 2:30 x 6 rounds. Increase in weight as long as tempo is clean. Tonight's coach has my permission to administer burpees to anyone not sticking to the tempo ;) C) 8:00 core blaster 2:00 max v-ups 2:00 max Supermans (thumbs to the ceiling!) 2:00 max plank elbow touches (push-up position, opposite knee to opposite elbow) 2:00 max teapots (70/55), alternate sides every 10 reps

A) clean pull + clean - 2x1@ 70, 75, 80%, 3x1@85% B) back squat - 3x3@85%, 1 set max repeat 80% C) 2 rounds:  50 butterfly situps, max plank  **For every second you are short of 4:00 (combined) on the planks, perform 1 jumping squat w/ empty barbell. Maximum of 75.