BB & BW

Competition Class

Strength

Skills & Drills

COMPETITION PROGRAMMING

OLYMPIC WEIGHTLIFTING

TECH
E2M8M
3 Position Power Clean & Jerk (top down)

WORK
EMOM for as long as possible
1 Power Clean & Jerk
start @ 40% of 1RM
build each min (5-10#) to max
no more than 3 misses
rest 2min
5min EMOM
1 Power Clean & Jerk @ 80% of today's best

E2M6M
5 RDL (start @ 50% of DL max, build)

MetCon

Class

E3M12M
5 Hang Cleans

For Time:
30 Push Jerk 135/95
150 Air Squats
20 Push Jerk 135/95
150 Air Squats
10 Push Jerk 135/95