Find your pace

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

TECH
E2M8M
1 3s Snatch Pull + 3 Position Power Snatch
*wear straps if you have them
WORK
EMOM for as long as possible
1 Power Snatch + 1 Hang Snatch
start @ 30% of 1RM
build each min (5-10#) to max
no more than 3 misses
rest 2min
5min EMOM
5 TNG Power Snatch @ 60% of today's best

E2M6M
3 Snatch Grip RDL (start @ 80% of Snatch max, build)

MetCon

Class

E2M10M
5 Thrusters

For Time:
Row 1000m/800m or Bike 3000m/2400m
50 Thrusters 45/35
Row 750/600m or Bike 2150/1800m
40 Thrusters 45/35
Row 500/400m or Bike 1500/1200m
30 Thrusters 45/35