Goin' Up

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

3 Rounds for quality (empty bar, light, light)
5 Snatch RDL, 5 Hip Contact High Pull, 5 Muscle Snatch

WORK
7 Power Snatch doubles
*build to a heavy double (10s b/w reps, rest as needed after each double)
Back off to 80% of best double from today
5 Power Snatch Singles

*if doing class, skip this:
7 x Complex (work to tech max)
Complex = 1 Power Clean + 1 Power Clean & Jerk
*drop and reset after power clean
*rest as needed after each

5 x 3 Tempo Front Squats
Tempo = 3.3.1.1 (3s down, 3s hold, fast up, quick into next rep)
*fight for rock bottom position

MetCon

CLASS

FULLY EQUIPPED

E3M12M
1 Power Clean + 1 TnG Squat Clean + 2 Jerks

7min AMRAP
1, 2, 3, 4, 5, 6, 7 . . . Power Cleans 155/105
12 Step Ups 24/20 (after each set of PC)

Rest 3min

7min AMRAP
1, 2, 3, 4, 5, 6, 7 . . . Shoulder to Overhead 155/105
12 Walking Lunges (after each set of STOH)

KINDA EQUIPPED

7min AMRAP
1, 2, 3, 4, 5, 6, 7 . . . DBL DB Power Cleans
12 Step Ups 24/20 (after each set of PC)

Rest 3min

7min AMRAP
1, 2, 3, 4, 5, 6, 7 . . . DBL DB Shoulder to Overhead
12 Walking Lunges (after each set of STOH)