left then right

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

TECH
6min EMOM
1 muscle snatch
*build

WORK
E2M10M
3 TnG Power Snatch

E3M12M
3 TnG Power Clean & Jerk

E2M6M
3 Snatch Grip RDL (start @ 80% of Snatch max, build)

E3M15M
5 Front Squats (start @ 65%, build, last set is max effort unbroken)

MetCon

Class

12min EMOM
1. 3-5 KB Snatch each arm
2. 6 KB Push Press each arm
3. 8 Alt Pistols

15min AMRAP
10 L KB Hang Snatch 53/35
10 L OH Lunges 53/35
Run 200m
10 R KB Hang Snatch 53/35
10 R OH Lunges 53/35
Run 200m