1min @ a time

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time
5 Clean Pulls + 5 Hip Contact High Pulls + 5 Front Squats + 2 Strict Press + 2 Push Press + 2 Split Jerk

B. 8min to work to heavy triple Clean & jerk
C. 8min  to work to a heavy double Clean & jerk
D. 8min to work to a heavy single Clean & jerk

E. 5min EMOM
2 Clean Pulls @ 100%

OPTIONAL
(insert before Clean & Jerks)
E. 8min to work to heavy triple Snatch
F. 8min  to work to a heavy double Snatch
G. 8min to work to a heavy single Snatch

CORE

3 Rounds, not for time:
10m walrus walk
20 Marching Glute Bridges
20s horizontal side hold in GHD (L hip on pad, torso hanging, bring torso to horizontal)
20s horizontal side hold in GHD R

AGE GROUP QUALIFIERS

REST

MetCon

Class

5 Rounds, 1min @ each station
1. Thruster 75/55
2. Alt Step Ups 24/20
3. Sumo Deadlift High Pull 75/55
4. Box Jump 24/20
5. Push Press 75/55
6. Rest