Attollo Cup Workouts

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

E90s x 7
2 Bench Press @ 60% + bands

E90s x 7
3 Pendlay Rows (Heavy but perfect)

CONDITIONING

For time:
Run 10km
*trails preferred

OLYMPIC WEIGHTLIFTING

A) Sotts Press 4.4

B) Snatch
65/3, 70/3, 75/2, 80/2, 85/2, 90+/1x4 (no more than 3 misses) - stay power

C) Power Clean + FS + Jerk

D) Clean & Jerk
65/3, 70/3, 75/2, 80/2, 85/2, 90+/1x4 (no more than 3 misses) - stay power

GYMNASTICS

10min AMRAP
1 Rope Climb
5 DB KB Push Press 53/35

MetCon

In teams of 2

18min AMRAP

75 Cal Row
75 OHS 115/75 (scl 85/55)
75 T2B (scl hanging knee raises)
40 HSPU (scl push-ups)
75 Box Jumps 24/20
75 STOH 115/75 (scl 85/55)

rest 7min then . . .

Attollo Cup Workout 2
10min to find:
Partner 1 - Find 1RM Clean
Partner 2 - Find 1RM Hang Clean
*use 1 bar
*1 athlete lifting at a time