Front then Back

Competition Class

Strength

Skills & Drills

Quarters Prep

Rest

or

Compete

COMPETITION PROGRAMMING

 

OLYMPIC WEIGHTLIFTING

A. TECH WORK
E2M8M
1 2-s pause @ knee power clean + 1 Push Press + 1 BTN Jerk

B. E2M14M
2 Clean & Jerk
*not tng, start @ 60%, build for 3, back off for 1, build for 3

C. E3M12M
5 Front Squats (start @ 80%, last set is max effort unbroken)

MetCon

Class

12min EMOM
odds: 3 x 2s pause front squat
evens: 7 Speed back squats
*both from the ground

 

12min AMRAP
12 DB Power Snatch left 50/35
12 Push Ups
12 DB Power Snatch right 50/35
12 Walking Lunge