Load it up

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. Snatch Triples
55 / 60 / 55 / 62 / 65 / 70 / 65 / 72
*First rep of each triple is power
*10s between singles, rest as needed bw triples

C.  E30s5M
1 Snatch Pull @ 110%

CORE

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

MetCon

Class

E3M12M
12 / 10 / 8 / 6 Push Press
60% / 65% / 70% / 75% of 1RM Push Press
Each set of PP is followed by 8 Ring Rows w/ 2s pause

4 Rounds, for total time:
15 / 12 / 9 / 6 Squat Cleans
15 T2B
50 Double Unders

Rd1: 135/95, Rd2: 185/125, Rd3: 205/135, Rd4: 225/155
Rest 2min between rounds

Time cap = 15min