30s First, 200 next

Competition Class

Strength

Skills & Drills

Quarters Prep

MOCK QUARTERS

*PROGRAMMING FOR THE REST OF US

OLYMPIC WEIGHTLIFTING

TECH
E2M8M
3 Position Power Snatch (top down)

WORK
EMOM for as long as possible
1 Power Snatch
start @ 40% of 1RM
build each min (5-10#) to max
no more than 3 misses
rest 2min
5min EMOM
1 Snatch @ 80% of today's best

E2M6M
5 RDL (start @ 50% of DL max, build)

MetCon

Class

E2M10M
5 Push Press @ 75%1RM + 20s hold on last rep (of each rd)
AMRAP UB Bent Over Rows @ same weight

20min AMRAP
30 Wall Balls 20/14
30 KBS 53/35
200m 1-arm Farmer's Walk 53/35 (switch hands as needed)