15s

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
45 / 55 / 65
*rest as needed
*not tng from floorC. 5 x 1 Snatch High Pull + Power Snatch + 1 Snatch
*film them and text 1-2 to me 403.404.1917
*not tng

D. E90s x 4
3 Snatch grip Romanian Deadlifts @ 100%

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

E3M9M
4.3.3 DBL DB Strict Press
Pull-up Complex
beg:5 beat swings, 3 1-leg on box jumping pull-up, 1 1-leg on box jumping C2B attempt
int:1-3 kipping or butterfly pull-ups + 1-3 C2B attempts (can repeat 1-2X)
adv: 1 Pull-over + 3 pull-ups + 2 C2B + 1 BMU (add 1 rep to each movement each round)

15min AMRAP
5 Pull-ups (Rx+ = 3/2 Bar Muscle Ups)
10 Power Snatch 75/55 (Rx+ = 95/65)
15 Overhead Squats 75/55 (Rx+ = 95/65)