Gobble Gobble

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
45 / 55 / 65
*rest as needed
*not tng from floor

C. 10 x 1 Snatch
build 3, back off 1, build 3, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 4
3 Low Hang Snatch Pulls (below the knee)
*start @ 70%, build

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

E3M15M
5 Front Squats
*start @ 75-80%, build. Last set is UB AMRAP @ 90% of today's best 5.
Beg: 20s Handstand
Int: 20s HS Shoulder Taps
Adv: 30ft HS Walk (afap)

21 - 15 - 9 reps for time:
Burpee Box Jump 24/20
1-arm DB Snatch 50/35 (each)
Goblet Squat 50/35 (Rx+ = DB Overhead Squat 50/35)