Open-esque

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
*rest as needed
*not tng from floor
*jerk @ each position

C.  7 x 1 Power Clean + 1 Clean & Jerk
*not tng, work to heavy single for the day
*film them and text 1-2 to me 403.404.1917

D. E90s x 4
2 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
odds: 1-3 Squat Snatch
evens: 2-5 T2B

5 Rounds for Time:
25 T2B
50 Double Unders
Rd1: 15 Squat Snatch 95/65, Rd2: 115/75, Rd3: 135/95, Rd4: 155/105, Rd5: 175/115

20min time cap