PR in the Making

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time  (empty bar then light bumpers)
5 Clean Pulls + 5 Hip Contact High Pulls + 5 Front Squats + 2 Strict Press + 2 Push Press + 2 Split Jerk

B. 8min to work to heavy triple Clean & jerk (slightly heavier than last week across)
C. 8min  to work to a heavy double Clean & jerk (slightly heavier than last week across)
D. 8min to work to a heavy single Clean & jerk (slightly heavier than last week across)

E. 3 Rounds for Quality
1 Clean + 3 Low Hang Clean Pulls (strap up sucka)

OPTIONAL
(insert before Clean & Jerks)
E. 8min to work to heavy triple Snatch
F. 8min  to work to a heavy double Snatch
G. 8min to work to a heavy single Snatch

CORE

3 Rounds, not for time:
20 Marching (in place) high plank
20 Marching Glute Bridges
8 breath side plank hold (L)
8 breath side plank hold (R)

MetCon

Class

FULLY EQUIPPED

20min EMOM
min1-7: 3 Power Cleans @ 65-70% 1RM
min8-15: 2 Power Cleans @ 75-80% 1RM
min16-20: 1 Power Clean @ 83-88% 1RM

E2M6M
1 Clean Pull + 2 RDLs @ 100%

10min AMRAP
3 Hang Power Cleans
2 Front Squats
1 STOH
9 Box Jumps 24/20
Lvl1: 135/95. Lvl2: 95/65. Lvl3: 75/55

KINDA EQUIPPED

6 x 3min AMRAP, 1min rest b/w
6 DBL DB Deadlift
3 DBL DB Hang Power Cleans
2 DBL DB Front Squats
1 DBL DB STOH
9 Box Jumps (or Broad Jumps) 24/20
50s/35s
*pick up where you left off