Pausing

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality (light, light, medium)
Snatch Grip RDL, Hip Contact High Pull, sotts press (standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Rounds
5 TnG Power Snatch (ahap)
*work to technical max

C. 3 Rounds
5 TnG Power Cleans (ahap)
*work to technical max

D. E90s x 7-9
1 Push Jerk (from the rack)
*work to a technical max

E. 3 Rounds
5 Front Squats

MetCon

Class

On a 15min clock:
9 x 1 Pause Back Squat + 1 Squat (building)
*pause 2s @ rock bottom
*aim to complete each set 5# heavier than last time

5 x 2min AMRAP
15/12 Cal Row or 12/9 Cal Bike
12 KBS 53/35
15/12 Cal Row or 12/9 Cal Bike
AMRAP Burpees w/ remaining time

Rest 1min

Score = total burpees