Lumberjack 20

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)
then 3 x 3 position snatch (catch power, ride down to pause squat - building to 60%)

B. Snatch Singles
 70 / 75 / 80 / 75 / 80 / 85 / 88 / 92 / 85 / 85
*rest as needed
*power first

C.  E2M8M

3 Snatch Pulls @ 100% (not tng)

CORE

3 Rounds, not for time:
14 Strict T2B (add MB to feet if easy)
40s feet in low rings side plank
40s Glute Bridge alternating leg slide outs (feet on 5lb plates)

MetCon

Class

Lumberjack 20

For Time:
20 Deadlifts 275/185
400 meter Run
20 Kettlebell Swings 70/53
400 meter Run
20 Overhead Squats 115/75
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps 24/20
400 meter Run
20 Dumbbell Squat Cleans 50s/35s
400 meter Run

*40min time cap