AMRAP then AMRAP

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 8min to work to a heavy triple Snatch
C. 8min  to work to a heavy double Snatch
D. 8min to work to a heavy single Snatch

E. E3M15M
5 Back Squats (start @ 65%, build, last set is max effort unbroken)

OPTIONAL
(insert before Back Squats)
E. 8min to work to heavy triple Clean & jerk
F. 8min  to work to a heavy double Clean & jerk
G. 8min to work to a heavy single Clean & jerkCORE

3 Rounds, not for time:
15 Paloff Press (each side)
3 Inchworm w/ 5s pause with arms as outreached as possible
15 GHD sit-ups (AFAP)
15 Back Extension

 AGE GROUP QUALIFIERS

Optional

8min EMOM
1. 1-2 Ring Muscle Ups
2. 1 Front Squat (@ ~80%)Rest 5min12min EMOM
1. 6 GHD (afap)
2. 2 Rope Climbs (fast but efficient)
3. 6 Alt Pistols (afap)

Rest 5min

12min EMOM
1. 3 Strict HSPU
2. 6 DB Hang Power Clean
3. 6 kHSPU
4. 30 Double Unders

MetCon

Class

10min EMOM
1 Cluster

2 x 6 min AMRAP:
6 Burpees
5 Hang Power Cleans
4 Thrusters
*Rest 3 minutes between AMRAPs
BB load = 50% of cluster