Strictly Speaking

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. Clean & Jerk Singles
65 / 70 / 75 / 70 / 75 / 80 / 75 / 80/ 85 / 90 / 80 / 80 % snatch max
*power first wave
*go to squat on second 70%

E2M6M
1 pause +.3 Front Squat @ 80%
complete 3s pause front squat, rack the bar for 10s, complete 2 front squat

CORE

3 Rounds, not for time:
55s High Plank KB Pass Unders
55s Glute Bridge Marches
12 x 1/2 kneeling high to low band chops

MetCon

Class

E2:30 x 5
1 Deadlift
80%, 85%, 90%, 92% ,95+%
2 Wall Walks after each DL

10 Rounds for Time:
3 Srict Pull-ups
6 Strict Press 95/65 or sHSPU
9 Hang Power Cleans 95/65