Sprintin'

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. Snatch Singles
67 / 72 / 77 / 72 / 77 / 82 / 77 / 82/ 87 / 92 / 82/ 82 % snatch max
*rest as needed between singles

C.  E2M6M
5 Snatch Grip RDL (start @ 70% of back squat max & build)

CORE

3 Rounds, not for time:
35s GHD 'SWIMMERS'
30s GHD Side Plank hold (each)
35s GHD Hip Extension hold

MetCon

Class

E2M10M
1 Pause Back Squat + 1 Back Squat
*2s pause

E3M18M
Rounds 1, 3, & 5: Sprint 400
Rounds 2,4,6 : 2min AMRAP: 10 Alt Step Ups 24/20, 30 double unders