It's Kind of Tradition

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING
A. 7 x 1 Halting Power Clean (2s @ knee) +
5s pause FS + 1 Jerk w/ 3s pause in catch

B. 4 x 3 Clean & Jerk
back off 20-30#
5 x 2 Clean & Jerk
back off 20-30#
6 x 1 Clean & Jerk
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)

5min EMOM: 1 Clean Pull @ today's max

 

MetCon

CLASS

12 Days of Christmas

For Time:
1 Snatch 135/95
2 OHS 135/95
3 STOH 135/95
4 Front Squats 135/95
5 Power Cleans 135/95
6 Burpees over the bar
7 C2B pullups
8 KBS 53/35
9 Box jumps 30/24
10 T2B
11 HSPU
12 muscle ups (rings or bar)