SPRINTIN'

Competition Class

Strength

Skills & Drills

COMPETITION

OLYMPIC WEIGHTLIFTING

3 Rounds for quality (empty bar, light, light)
5 Clean RDL, 5 Hip Contact High Pull, 5 Push Press

WORK
5 x 3 TnG Power Clean & Jerk
*build to heavy set of 3
*keep dynamic (ie. no resetting for the jerk & no pause on the way down)
*rest 3min b/w sets4 x 3
7 TnG Power Snatch
*start around 60% of 1RM PS - build to a number that 'scares you'
*rest 3min b/w sets

On a 15min clock
5 x 5 RDL
*pick snatch grip or clean grip based on what you feel needs work
*work to heavy set of 5
*wear straps if you have them

MetCon

Class

FULLY EQUIPPED

10min EMOM
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat
10min EMOM
1 Snatch @ best from 10min EMOM

5 Rounds, for total time:
20 UB ALT DB Snatch 50/35
200m sprint
Walk precisely 1min after each round

KINDA EQUIPPED

20min EMOM
1 DB Power Snatch + 1 DB OHS (or attempt)
*alernate arms each round

5 Rounds, for total time:
20 UB ALT DB Snatch 50/35
200m sprint
Walk precisely 1min after each round