10&10

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. Snatch Singles
65 / 70 / 75 / 70 / 75 / 80 / 75 / 80/ 85 / 90 / 80 / 80 % snatch max
*rest as needed between singles

C.  E2M6M
5 Snatch Grip RDL (start @ 65% of back squat max & build)

CORE

3 Rounds, not for time:
30s GHD 'SWIMMERS'
25s GHD Side Plank hold (each)
30s GHD Hip Extension hold

MetCon

Class

E3M12M
1 Power Clean + 7 Push Press
1 Pull-up complex:
beginner: 1 beat swing, 1 beat swing w/ tap, 1 1/2 kipping pull-up, 1 kipping pull-up attempt
int: 1-3 kipping or butterfly pull-ups + 1-3 C2B (or attempts)
adv: 3 pull-ups, 2 C2B, 1 BMU (add 1 rep to each, each round)

15min AMRAP
10 Clean & Jerk 135/95
10 Burpees over the bar