Angry Fran

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang Muscle Snatch + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Position Snatch - top down
45 / 55 / 65
*rest as needed
*not tng from floor

C. 6 x 1 Snatch @ 80%
goal is to rest as little as possible between singles but keep consistent pace ie. E20s x 6 or E30s x 6

D. 4 x 1 Snatch @ 85%
goal is to rest as little as possible between singles but keep consistent pace ie. E30s x 4 or E45s x 4

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
22 GHD Sit-ups
22 Hip/Back Extension in GHD

 

MetCon

Class

12min to work to 1RM Strict Press

40 - 30 - 20 reps for time:
Thrusters 75/55
Pull-ups