Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
Front Squat 3x10 @70%

MetCon
RX
3 Rounds For Time:
15 Power Snatch, 95/65lbs
6 Muscle-ups

SCALED
3 Rounds For Time:
15 Power Snatch, 75/55lbs
12 Ring Dips

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Split Jerk 5x3 @80%

B.
AMRAP 3 Minutes x3:
10 Double-unders
2 Power Cleans, 155/105lbs
20 Double-unders
4 Power Cleans
30 Double-unders
6 Power Cleans
etc…
Rest 2min. between AMRAP's, start over each new AMRAP
(RX+ 185/125lb power clean)

C.
EMOM for 20 Minutes:
12/8 Calorie Bike