Neil Devchand MOTM

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

C.  E2M12M
2 Overhead Squats

CORE

3 Rounds, not for time:
12 Strict T2B (add MB to feet if easy)
35s feet in low rings side plank
35s Glute Bridge alternating leg slide outs (feet on 5lb plates)

MetCon

Class

Neil MOTM WOD

6 Rounds for Time:
1 Bar Muscle Up
6 Clean & Jerk 135/95
9 Pull-ups
12 Push-ups
400m Run or 500m Row (or bike 1200m/1000m)

*30min time cap