Journey of 1000 miles

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 Hang Snatch (below the knee)
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 banded Snatch pulls
*start @ 55%, build (only if you can maintain speed & position)

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
18 GHD Sit-ups
18 Hip/Back Extension in GHD

MetCon

Class

6min EMOM
odds: 2-5 T2B
evens: 3-5 Bar Facing Burpees

2 Rounds for time:
100/80 cal row / ski (80/60 cal bike)
50 Bar facing burpees
25 T2B

*30min time cap