Oh mile!

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)

B. Snatch Triples
57 / 62 / 57 / 65 / 67 / 72 / 67 / 75 % snatch max
*First rep of each triple is power
*10s between singles, rest as needed bw triples

C.  E2M6M
5 Snatch Grip RDL (start @ 50% of back squat max & build)

CORE

3 Rounds, not for time:
20 Paloff Press (each side)
20 GHD Sit-ups
20 Hip/Back Extension in GHD

MetCon

Class

On a 15min clock:
Back Squats
5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%
1 @ 90%, 1 @ 90%+, 1 @ 90%+, 1 @ 90%+

For Time:
50 Alt DB Hang Clean & Jerk 50/35
50 Sit-ups
Run 1600m
50 Sit-ups
50 Alt DB Hang Clean & Jerk 50/35

*20min time cap