Boulders.4.Shoulders

Competition Class

Strength

Skills & Drills

COMPETITION

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 High Pulls + 5 Sotts Press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 8min to work to a heavy triple Snatch (slightly heavier than last week across)
C. 8min  to work to a heavy double Snatch (slightly heavier than last week across)
D. 8min to work to a heavy single Snatch (slightly heavier than last week across)

E. On a 15min clock:
2 - 3  sets of 3 Back Squats (build to heavy triple w/ each set heavier than last week across)
3 - 4 Heavy Double Back Squats (slightly heavier than last week across)
2 - 3 Heavy Singles (slightly heavier than last week across)

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 & jerk

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
3 Inchworm w/ 5s pause with arms as outreached as possible
25 straight leg sit-ups (AFAP)
20 Superman rocks

MetCon

Class

FULLY EQUIPPED

E3M12M
7 Push Jerk

33-27-21-15-9 Reps for Time:
Push Press 95/65
Run 200m between each round (but not after the 9 round)

KINDA EQUIPPED

E3M12M
7 DBL DB Push Jerk

33-27-21-15-9 Reps for Time:
DBL DB Push Press 50s/35s
Run 200m between each round (but not after the 9 round)