Power. Cleans

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. 1.1.1.1 Snatch @ 70% (10s rest b/w singles -- power first 2) rest as needed b/w sets
1.1.1 Snatch @ 77% (10s rest b/w singles -- power first rep)
1.1 Snatch @ 85% (10s rest b/w singles - power first rep)
3 x 1 Snatch @ 90-93% (rest as needed b/w)

C. 3 x 1 @ 90% of best B.

D.  E30s5M
1 Snatch Pull @ 105%

CORE

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

MetCon

CLASS

10min to work to a max in the complex
1 Power Clean + 1 Hang Power Clean + 1 TnG Power Clean

5min EMOM
1 Power Clean @ heaviest in the complex

4 Rounds, for total time:
15 Deadlifts
12 Box Jumps
9 Hang Power Cleans
6 Front Squats
3 Shoulder to Overhead
Rest 1min after each round

Lvl1: 135.95, 24/20, Lvl2: 95/65, 24/20 (step ups optional), Lvl3: 75/55, 24/20 step ups

16mim time cap