Same but different

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. Clean & Jerk Triples
60 / 65 / 60 / 65 / 70
*power first CJ of triples

C. E30s x 6
1 Clean Pull @ 102-105% (heavier than last week)

CORE

3 Rounds, not for time:
35ft Walrus Walk (ft on 5# plates)
16 Bottom of Squat Palloff Press (5# plate in middle of red band)
12 x 1/2 kneeling high to low band chops

 

MetCon

Class

E3M12M
2 Deadlift Rack Pulls (or elevated DLs - set up on 45s)
*just below knee
3 Wall Walks + 10s hold on last wall walk

E3M18M
odds: Sprint 400m
evens: 20 Bar Facing Burpees