CJs & Sups

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

3 Rounds for quality (empty bar, light, light)
5 Snatch RDL, 5 Hip Contact High Pull, 5 Muscle Snatch

WORK
7 Power Snatch doubles
*build to a heavy double (10s b/w reps, rest as needed after each double)
Back off to 80% of best double from today
5 Power Snatch Singles

7 x Complex (work to tech max)
Complex = 1 Power Clean + 1 Power Clean & Jerk
*drop and reset after power clean
*rest as needed after each

5 x 3 Tempo Front Squats
3.3.1.1 (3s down, 3s hold, fast up, quick into next rep)
*fight for rock bottom position

MetCon

Class

FULLY EQUIPPED

6min EMOM
3 Position Power Clean
(high hang, hang, floor)

6min EMOM
1 Clean Pull + 1 Power Clean

20min AMRAP
10 Clean & Jerk 135/95
25 Sit-ups
400m Run

KINDA EQUIPPED

20min AMRAP
24 Alt DB Hang Clean & Jerk 50/35
25 Sit-ups
400m Run