5 at a time

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
E2M8M
1 Snatch Pull + 1 Snatch HIgh Pull + 1 Muscle Snatch + 1 OHS

B. E90s x 7
1 Snatch Pull + 1 Snatch High-Pull + 1 Snatch
*not tng

C. E3M12M
4 Back Squats (start @ 80%, last set is max effort unbroken)

 

MetCon

Class

10min EMOM
1 Power Clean & Jerk

3 x 5min intervals, 2min rest between
1. 30 Deadlifts 225/155
AMRAP 200m w/ remaining time

2. 30 Hang Power Cleans 135/105
AMRAP 200m w/ remaining time

3. 30 Shoulder to Overhead 135/95
AMRAP 200m w/ remaining time

Each 200m counts for 1 rep, score is total reps