WZA

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

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. 8 x 1 Clean & Jerk
build 2, back off 1, build 2, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 7
1 BTN Jerk
*work to heavy single

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 Power Cleans
min2: 25 Double Unders
min3: 10s Hanging L-Sit
repeat x 4

18min AMRAP
10, 20, 30, 40 . . . Calorie Row / Bike
10, 20, 30, 40 . . . Wall Balls 20/14
10, 20, 30, 40, . . . DB Box Step Over 24/20 w/ 50/35
90 Double UndersRound 1 is 10 cals, 10 wall balls, 10 Step overs, 90 double unders, round 2 is 20 cals, 20 wall balls, 20 step overs, 90 Double unders. Add 10 reps to each round to everything except the double unders.

Score = total completed reps

If you finish
10s round: 120 reps
20s round: 270 reps
30s round: 450 reps
40s round: 660 reps
50s round: 900 reps