Long EMOM

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

B. 3 Hang Cleans + 3 Jerks
*building
*rest as needed b/w

Each for time, rest as needed b/w
C. 7 Power Clean & Jerk @ 65%

D. 6 Clean & Jerk @ 75% (3 power, 3 squat if poss)

E. 5 Clean & Jerk @ 80%

CONDITIONING

4km Row (nasal breathing only)

MetCon

Class

30min EMOM
1. 8 Alt Devil's Press 50/35
2. 2 Rope Climbs
3. 12 Box Jumps 24/20
4. 12 Pull-ups
5. Rest