Chiefish

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time  (empty bar then light bumpers)
5 Clean Pulls + 5 Hip Contact High Pulls + 5 Front Squats (keep hook grip) + 1 Strict Press + 2 Push Press + 2 Split Jerk + 1 Strict Press in split

B. 7 x 1 Power Clean + 1 Clean + 1 Jerk
*reset after power clean

C. 5 x 1 Power Clean & Jerk @ 80% of best B.

D. E2M8M
2 Clean Pulls @ 102 - 105% 1RM Clean
*3s descent on the second pull

CORE

3 Rounds, not for time:
24 Marching (in place) high plank
24 Marching Glute Bridges
10 breath side plank hold (L)
10 breath side plank hold (R)

MetCon

CLASS

10min EMOM
1 Power Snatch + 1 Overhead Squat

5 x 3min Rounds
3 Power Snatch 135/95
6 Push Ups
9 Air Squats*pick up where you left off
*score is total rounds + rep