4 x 15 x 4

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality (light, light, medium)
Snatch Grip RDL, Hip Contact High Pull, sotts press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Rounds
6 TnG Power Snatch (ahap)
*work to technical max

C.3 Rounds

5 TnG Push Jerks
*work to technical max

MetCon

Class

E2:30 x 5
Deadlift
67%, 72%, 77%, 82%, 87%, 92%

4 Rounds for Time:
15 DBL DB Hang Power Cleans 50s/35s
15 DBL DB STOH 50s/35s
15 T2B
15 Wall Balls 20/14