1 leg at a time

Competition Class

Strength

Skills & Drills

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 (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Position Snatch - top down
50 / 60 / 70 / 80
*rest as needed
*not tng from floorC.  5 x 1 Snatch
work to heavy single for the day
*film them and text 1-2 to me 403.404.1917

D. E90s x 4
1 Snatch Pull + 1 Snatch @ 75-80% of today's best

CORE

3 Rounds, not for time:
30s GHD swimmers
30s Hip/Back Extension Swimmers
30s Paloff press marches each (with arms outstretched and red band pulling laterally, march high knees for 30s)

MetCon

Class

E2M10M
3 FR Reverse Lunges L + 3 FR Reverse Lunges R
10s Ring L-Sit

E2M20M
15 Wall Balls 20/14
10 T2B
5 Devil's Press 50s/35s

score = fastest round & slowest round