Ladders and Shoots

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. 1 Snatch Pull + 1 Power Snatch + 1 OHS
50 / 60 / 70 / 80
*drop bar & reset after snatch pull

20min EMOM
1-10: 1 Snatch @ 80%
11-20: 1 Snatch @ 85%
*film min13=15 and text o me 403.404.1917

CORE

3 Rounds, not for time:
35s GHD swimmers
35s Hip/Back Extension Swimmers
35s Paloff press marches each (with arms outstretched and red band pulling laterally, march high knees for 30s)

MetCon

Class

E2M12M
3 Seated DBL DB Strict Press
3 Strict Pull-ups

5min AMRAP
2, 4, 6, 8, 10 . . .
Deadlift 225/155 (Rx+ = 315/205)
HSPU or DBL DB Push Press 50s/35s (Rx+ = Deficit HSPU 4/2")

Rest 5min

For Time:

Start where you left off and work back down
ex. if you made it to 10 DL + 5 HSPU, start with 5 HSPU then 10 DL, 8 HSPU, 8 DL, 6,6, 4,4 2, 2
*5min time cap2 scores: first is reps, second is time (note where you started ex. 10+5)