Burden Run

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
E2M8M
1 2-s pause @ knee power clean + 2s Pause FS (keep hookgrip) + 1 Push Press + 1 BTN Jerk

B. E2M14M
2 Power Cleans + 1 Clean & Jerk
*not tng, start @ 60%, build for 3, back off for 1, build for 3

C. E3M12M
4 Front Squats (start @ 80%, last set is max effort unbroken)

 

MetCon

Class

E2M6M
10 DBL DB Push Press + 20s OH Hold

3 Rounds for Time:
30 DB Step Ups 50/35 to 24/20
200m MB Run 20/14
30 Alt DB Clean & Jerk 50/35
200m MB Run 20/14