Chip Away

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

3 Rounds for quality
3 Push Press + 1 Push Jerk + 1 Split Jerk
*build to no more than 40% 1RM jerk

WORK
8min to work to heavy triple jerk
8min to work to heavy double jerk
8min to work to heavy single jerk

E3M12M
5 TnG Power Snatch
*build

E3M12M
5 TnG Power Clean
*build

On a 15min clock
4 x 3 Overhead Squats, building
back off. 10%, 3 x 2 Overhead Squats, building,
back off 5-10%, 3 x 1 Overhead Squat, building

MetCon

CLASS

FULLY EQUIPPED

For Time:
20 Deadlifts 225/155
Run 400m
20 Bar Facing Burpees
Run 400m
20 Power Cleans 135/95
Run 400m
20 Bar Facing Burpees
Run 400m
20 Shoulder to Overhead 135/95
Run 400m
20 Bar Facing Burpees
Run 400m

KINDA EQUIPPED

For Time:
30 DBL DB Deadlifts 50s/35s
Run 400m
20 DB Facing Burpees
Run 400m
30 DBL DB Power Cleans 50s/35s
Run 400m
20 DB Facing Burpees
Run 400m
30 DBL DB Shoulder to Overhead 50s/35s
Run 400m
20 DB Facing Burpees
Run 400m