3, but with rest

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time  (empty bar then light bumpers)
5 Clean Pulls + 5 Hip Contact High Pulls + 5 Front Squats + 2 Strict Press + 2 Push Press + 2 Split Jerk

B. 8min to work to heavy triple Clean & jerk
C. 8min  to work to a heavy double Clean & jerk
D. 8min to work to a heavy single Clean & jerk

E. 5min EMOM

3 Clean Pulls @ 100%

OPTIONAL
(insert before Clean & Jerks)
E. 8min to work to heavy triple Snatch
F. 8min  to work to a heavy double Snatch
G. 8min to work to a heavy single Snatch

CORE

3 Rounds, not for time:
10m walrus walk
20 Marching Glute Bridges
25s horizontal side hold in GHD (L hip on pad, torso hanging, bring torso to horizontal)
25s horizontal side hold in GHD R

MetCon

CLASS

FULLY EQUIPPED

E90s x 7
1 Power Snatch + 1 OHS
*build

3 Rounds for Time:
20 Alt DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
Rest 1min

KINDA EQUIPPED

E90s x 7
1 DB Power Snatch + 1 1-arm OHS (L then R inside the 90s)
*build

3 Rounds for Time:
20 Alt DB Snatch 50/35
15 Burpee Box Jump Overs 24/20 or 25 Burpees over the DB
Rest 1min