Let's Hang

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 Singles
65 / 70 / 75 / 80 / 75 / 80 / 85 / 88 / 80 / 80
*rest as needed
*power first wave

C. 5min EMOM
2 Clean Pulls @ 100%

CORE

3 Rounds, not for time:
40ft Walrus Walk (ft on 5# plates)
18 Bottom of Squat Palloff Press (5# plate in middle of red band)
12 x 1/2 kneeling high to low band chops

 

MetCon

Class

E2M10M
Rd1: 3, Rd2: 2, Rd3: 2, Rd4: 1, Rd5: 1
Hang Squat Clean

6 x 2min AMRAP
6 Hang Squat Clean 155/105
9 Burpees
12 Box Jump Overs 24/20Rest 2min b/w rounds