Dead First

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality (light, light, medium)
Snatch Grip RDL, Hip Contact High Pull, sotts press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. Hang Power Snatch Ladder
For Time:
5 Hang Pow Snatch 135/95
4 Hang Power Snatch 155/105
3 Hang Power Snatch 185/125
2 Hang Power Snatch 205/135

C. 5min EMOM
1 Hang Power Snatch
*challenging but technically perfect

D. 3 Rounds
10a descent, 10s pause Front Squat
*Start @ 55% 1RM, build

MetCon

Class

On a 15min clock:
Deadlifts (off 10 or 15# plate)
5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%
1 @ 90%, 1 @ 90%+, 1 @ 90%+, 1 @ 90%+

5 Rounds for Time:
12 Hang Power Cleans 115/95
9 STOH 115/95
9 Pull-ups
(Rx+ = 155/105 & 4/3 B/RMU)