Strictervals

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. 3 Rounds for quality (light, light, medium)
3 position dynamic power clean & push jerk

B. E4M12M
5 TNG Power Clean & Jerk
*work to technical max
*after last set, strip bar to 80%C. For Reps:
Unbroken TNG Power Clean & Jerk @ 80% of best from B

3 Rounds
10s descent, 10s pause Front Squat
*Start @ 50% 1RM, build

MetCon

Class

On a 15min clock:
9 x 1 Pause Squat
*pause 2s @ rock bottom, aim to finish slightly heavier than the 1.1 pause squat from last week

For Time:
10 Strict Pull-ups
25 Power Snatch 75/55
25 Overhead Squats 75/55
Rest 1min
10 Strict Pull-ups
20 Power Snatch 95/65
20 Overhead Squats 95/65
Rest 1min
10 Strict Pull-ups
15 Power Snatch 135/95
15 Overhead Squats 135/95