Fran

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Position Snatch - top down
40 / 50 / 60
*rest as needed
*not tng from floor

C. 7 x 1 Power Snatch + 1 Snatch
*build to heavy double
*film them and text 1-2 to me 403.404.1917
*not tng

D. E90s x 4
2 Snatch Pulls @ 1RM

CORE

3 Rounds, not for time:
30s GHD swimmers
30s Hip/Back Extension Swimmers
30s Paloff press marches each (with arms outstretched and red band pulling laterally, march high knees for 30s)

MetCon

CLASS

10min to work to 1RM Front Squat

then

E2M6M
1 Front Squat w/ 3s pause @ 70% of today's best

Fran
21 - 15 - 9 Reps for Time:
Thrusters 95/65
Pull-ups

10min time cap