GOAL: 1 rep every 2.4s

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. 7 x 1 Snatch Pull + 1 Power Snatch + 1 Snatch
*not tng - work up to approx 85% of 1RM power snatch

C. 5 x 1 @ 90% of best B.

E.  E2M8M
1 Snatch Pull + 3 Low Hang Snatch Pulls @ 100-105% 1RM

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
4 Inchworm w/ 5s pause with arms as outreached as possible
15 weighted straight leg sit-ups
20s Superman Hold w/ 25# plate on upper back

MetCon

CLASS

E2M10M
3 x 2s Pause Front Squat@ 12min & 15min
12 UB Front Squats as fast as possible @ 60% of today's best

E2M16M
12 KBS 53/35
12 Burpees*score = fastest time & slowest time