2016 in 2021

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 floor

C. 10 x 1 Low Hang Snatch (below the knee)
build 3, back off 1, build 3, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 4
3 banded Snatch pulls
*start @ 55%, build (only if you can maintain speed & position)

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
15 GHD Sit-ups
15 Hip/Back Extension in GHD

MetCon

Class

E3M12M
3.2.1 DB Strict Press
beg: 3 Beat Swings + 3 Beat Swings w/ straight arm push back + 1 Jumping Bar Muscle Up
int: 3 Beat Swings + 3 Beat Swings w/ straight arm push back + 1 Banded Bar Muscle Up
adv: 1 Pull-up + 1 C2B + 1 BMU (add 1 rep to each mvmt each round)

10min AMRAP
3/2 Bar Muscle Ups
7 Power Snatch 75/55