Squat Push Pull ... Run

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. 2 Cleans from blocks + 1 clean & jerk
55 / 60 / 57 / 62 / 65 / 62 / 70 % CJ max
*Set blocks so bar starts just above knee (can sub hang if needed)
*Power first rep of each triple
*10s between reps, rest as needed between triples

6min EMOM
1 Split Jerk @ 80%

CORE3 Rounds, not for time:
35s High Plank KB Pass Unders
35s Glute Bridge Marches
35s Side Plank hip taps, each

MetCon

Class

E2M12M
2 Deadlifts
80 / 82 / 85 / 88 / 90 / 92%

1RM
after each, set 20s HS hold

For Time:
50 - 40 - 30 - 20 - 10 Reps for Time:
Wall Balls 20/14
20 Pull-ups after each round of WBs
400m Run after each round of pull-ups