3(0), 2(0), 1(0) Go!

Competition Class

Strength

Skills & Drills

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light

B. 3 Position Clean & Jerk - top down
50 / 60 / 70
*rest as needed
*not tng from floor
*jerk @ each position

C.  5 x 1 Clean Pull + Power Clean + 1 Clean & Jerk
*not tng, work to heavy single for the day
*film them and text 1-2 to me 403.404.1917

D. E90s x 4
3 Clean Pulls @ 100%

CORE

4 Rounds, for quality
50ft L hand farmers carry 70/53
50ft R hand farmers carry 70/35
10 High Plank KB pass under
30s marching glute bridges

MetCon

Class

12min EMOM
min1: 3 Romanian Deadlifts
min2: Row 12/9 Cals
min3: 20s Handstand Hold
repeat x 4

30 - 20 - 10 reps for time:
KBS 53/35
Box Jump Overs 24/20