NewOLY (it's a word)

Competition Class

Strength

BIAS

OLYMPIC WEIGHTLIFTING
NEW PROGRAM!

A) Snatch Balance: 3 sets of 3 as warmup slow and smooth

B) Snatch from Blocks @ hip/power pos:
50/5, 60/5, 65/5, 70/4, 75/4

C) Snatch Pull to knee + hang pull to explode + full pull
80/2+2+2*, 85/2+2+2, 90/1+1+1×2
*2 reps to knee, then 2 from hang, then 2 full pulls

GYMNASTICS

3 Rounds
5 Beat Swings
3 BS w/ Shoulder Tap
1-3 C2B Pull-ups

5min AMRAP
C2B Pull-ups

3 Rounds
1 Walk Walk
10 Shoulder Taps

5x1 Strict HSPU (work to max deficit)
3x3 @ 50% of max deficit

5x1 Kipping HSPU (work to max deficit)
3x3 @ 50% of max deficit

MetCon

Class

HATCH W12D1
Back Squat
4x5 @ 60/70/75x2
Front Squat
3x5 @ 65/70/75

21 - 15 - 9 Reps for Time:
Power Cleans
Front Rack Lunges
STOH
135/95