Barbells & Burpees

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 30/20 Calories
5 reps w/ empty bar: High Hang High Pull, High Hang Muscle Snatch, BTN Strict Press, Overhead Squats, Sotts Press, Snatch balance

B. 3 x 1.1.1 Snatch
60 / 65 / 70
*10s between singles
*rest as needed b/w triples

C. 4 x 1.1. Snatch
65 / 70 / 75 / 80
*10s b/w singles
*rest as needed b/w doubles

D. 5 x 1 Snatch
75 / 80 / 85 / 80 / 85

E. E30s x 6
1 Snatch Pull @ 102%

MetCon

Class

15min EMOM
min1: 5 Strict Press w/ 10s hold OH on last rep (from floor)
min2: 2 Strict Chin Ups w/ 3s Pause & 5s descent
min3: 2 x 10m Farmers Carry (AHAP)

For time:
30 Power Cleans 95/65
30 Burpees over the Bar
30 Front Rack Lunges (alt) 95/65
30 Burpees over the Bar
30 STOH 95/65

Rx+ = 135/95 & Bar Facing Burpees