DT with a Twist

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light

B. 3 Position Clean & Jerk - top down
50 / 60 / 70
*rest as needed
*not tng from floor
*jerk @ each position

C. 8 x 1 Hang Clean
build 2, back off 1, build 2, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 7
1 BTN Jerk
*work to heavy single

CORE

3 Rounds, not for time:
30s High Plank KB Pass Unders
30s Glute Bridge Marches
30s Side Plank hip taps, each

MetCon

Class

E2M10M
1 DBL DB Strict Press + 10s OH Hold
beg: 3 beat swings + 3 hips to bar + 1-2 Jumping Bar Muscle Ups
int: 2 beat swing 7s + 1 hips to bar + 1 Bar Muscle Up
adv: 1 pull-up + 1 C2B + 1 Bar Muscle Up (add 1 rep each, each round)

5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 STOH
3 Bar Muscle Ups

Rx: 155/105