"Death" by . . .

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 8min to work to a heavy triple Snatch
C. 8min  to work to a heavy double Snatch
D. 8min to work to a heavy single Snatch

E. E3M15M
2 - 3 Heavy Triple Back Squats
3 - 4 Heavy Double Back Squats
2 - 3 Heavy Singles

OPTIONAL
(insert before Back Squats)
E. 8min to work to heavy triple Clean & jerk
F. 8min  to work to a heavy double Clean & jerk
G. 8min to work to a heavy single Clean & jerk

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
3 Inchworm w/ 5s pause with arms as outreached as possible
20 GHD sit-ups (AFAP)
20 Back Extension

MetCon

CLASS

FULLY EQUIPPED

Death By Front Squats
min1: 1 Front Squat
min2: 2 Front Squats
min3: 3 Front Squats
continuing adding 1 front squat each minute until you cannot complete the reps in the minute
Rx = 135/95. Rx+ = 185/125

6 Rounds for Time:
9 Power Cleans 135/95
Sprint 100m
Walk 100m

KINDA EQUIPPED

Death By DBL DB Front Squats
min1: 1 Front Squat
min2: 2 Front Squats
min3: 3 Front Squats
continuing adding 1 front squat each minute until you cannot complete the reps in the minute
Rx = 50s/35s

6 Rounds for Time:
12 DBL DB Power Cleans 50s/35s
Sprint 100m
Walk 100m