I'm sorry. Seriously.

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. Snatch Doubles
60 / 65 / 70 / 65 / 72 / 77 / 82 / 75 / 80 % snatch max
*First rep of each double is power
*10s between singles, rest as needed bw triples

C.  E2M6M
5 Snatch Grip RDL (start @ 60% of back squat max & build)|

CORE3 Rounds, not for time:
25s GHD 'SWIMMERS'
20s GHD Side Plank hold (each)
25s GHD Hip Extension hold

MetCon

Class

E2M12M
2 x 4s Pause Squat @ 60%
*find strong bottom position, hold for 4 count, repeat for 2
2 Wall Walks after each set of squats

BF Benchmark 4
For Time:
100 Bar Facing Burpees

with an EMOM: Death by Thrusters

min1: 1 Thruster 95/65

min2: 2 Thrusters
min3: 3 Thrusters
continue adding 1 Thruster each minute until you complete the burpees or hit the time cap*must complete the Thrusters each minute
*emom starts after the first minute