DeadThrust

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time  (empty bar then light bumpers)
5 Clean Pulls + 5 Hip Contact High Pulls + 5 Front Squats (keep hook grip) + 1 Strict Press + 2 Push Press + 2 Split Jerk + 1 Strict Press in split

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

E. 3 Rounds for Quality
1 Clean + 3 Low Hang Clean Pulls (strap up sucka)

OPTIONAL
(insert before Clean & Jerks)
E. 8min to work to heavy triple Snatch
F. 8min  to work to a heavy double Snatch
G. 8min to work to a heavy single Snatch

CORE

3 Rounds, not for time:
24 Marching (in place) high plank
24 Marching Glute Bridges
10 breath side plank hold (L)
10 breath side plank hold (R)

MetCon

Class

FULLY EQUIPPED

E2M10M
5 Thrusters (from ground)

For Time:
33 Deadlifts 95/65
27 Thrusters 95/65
27 Deadlifts 135/95
21 Thrusters 135/95
21 Deadlifts 185/125
15 Thrusters 185/125

KINDA EQUIPPED

For Time:
33 DBL DB Deadlifts
27 DBL DB Thrusters
27 DBL DB Deadlifts
21 DBL DB Thrusters
21 DBL DB Deadlifts
15 DBL DB Thrusters