Split It

Competition Class

Strength

Skills & Drills

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 (keep hook grip) + 1 Strict Press + 2 Push Press + 2 Split Jerk + 1 Strict Press in split

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

D. 6min EMOM
1 Clean Pulls @ 105-110% 1RM Clean
*controlled 3s descent

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

MetCon

Class

E2M12M
3, 3, 2, 1, 1, 1 Split Jerk
6 Ring Rows w/ 2s pause

For Time:
20 Devil's Press 50s/35s
25 T2B
15 Devil's Press 50s/35s
20 T2B
10 Devil's Press 50s/35s
15 T2B

15min time cap