Lee MOTM

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 rounds
5 clean pulls + 5 hang hip contact high pulls + 5 front squats + 3 split jerks
*Empty, light, light
then 2 x 3 position clean w/ jerk  - (catch power, ride into pause squat, jerk last rep)

B. Clean & Jerk Doubles
65 / 70 / 65 / 70 / 75 / 80 / 75 / 80
*power first CJ of doubles
*rest as needed between doubles

C. E30s x 6
1 Clean Pull @ 105-107% (heavier than last week)

CORE

3 Rounds, not for time:
35ft Walrus Walk (ft on 5# plates)
16 Bottom of Squat Palloff Press (5# plate in middle of red band)
12 x 1/2 kneeling high to low band chops

MetCon

Class

10min to work to
3RM TnG Power Clean & Jerk

AMRAP 16
4 Wall Walks
6 Clean & Jerk 135/95
9 Alt 1-arm Devil's Press  50/35
35 Double Unders