RETEST

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 x 3 BTN Jerk in split
then 3 x 3 BTN Jerk Balance
then 3 x 3 Tall Jerk
*keep light & technically perfect

B. 3 Jerks @ 70%
3 Jerks @ 77%
2 Jerks @ 85%
3 x 1 Jerk @ 90-93% (rest as needed b/w)

D. 6min EMOM
3 Strict Press in Split (work to heavy triple)

CORE3 Rounds, not for time:
30s High Plank KB Pass Unders
30s Glute Bridge Marches
30s Side Plank hip taps, each

MetCon

CLASS

8min to find:
1RM Power Clean

For Time:
60 Deadlifts
50 Box Jumps (or Step ups in L2, L3)
400m Run
30 Hang Power Cleans
20 Front Squats
10 Shoulder to Overhead
Lvl1: 135/95, 24/20
Lvl2: 95/65, 24/20 (step ups optional)
Lvl3: 75/55, 24/20 step ups