So Strong. So Fast.

Competition Class

Strength

Skills & Drils

OLYMPIC WEIGHTLIFTING

3 Rounds for quality (empty bar, light, light)
5 Snatch RDL, 5 Hip Contact High Pull, 5 Muscle Snatch

On a 15min clock:
5, 4, 3, 2, 1, 1, 1, 1 Hang Snatch
*start @ 70% 1RM Hang Snatch & build as reps decrease

7min EMOM
1 Hang Power Clean
*start @ 60% 1RM & build

10min EMOM
1 2s Pause Front Squat (start @ 95/65, build)

MetCon

CLASS

E3M15M
3 Deadlifts
(based off 1RM: 75%, 77%, 80%, 83%, 85%)

5 Rounds for Time:
5 Pull-ups
10 Thrusters 95/65
5 Pull-ups
10 Box Jump Overs 24/20