Matt Dreis 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

B. 3 Position Clean & Jerk - top down
50 / 60 / 70 / 80
*rest as needed
*not tng from floor
*jerk @ each position

C.  5 x 1 Clean & Jerk
work to heavy single for the day
*film them and text 1-2 to me 403.404.1917

D. E2M8M
3 Clean Pulls @ 100%

CORE

4 Rounds, for quality
50ft L hand farmers carry 70/53
50ft R hand farmers carry
10 High Plank KB pass under
30s marching glute bridges

 

MetCon

Class

12min EMOM
min1-4: 1 High Hang Snatch
min5-8: 1 Hang Snatch
min9-12: 1 Snatch

For Time:
50 - 40 - 30 - 20 - 10
Push Ups
10 - 20 - 30 - 40 - 50
Alt DB Snatch 50/35
200m run b/w rounds
Flow: 50 Push Ups, 10 DB Snatch, Run, 40 Push ups, 20 Alt DB Snatch, run, 30, 30, run . . .24min time cap