The spice of life

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. 1 Clean Pull + 1 Clean + 1 Jerk
50 / 60 / 70 / 80
*drop bar after clean pull

E90s x 16
1-8: 1 Clean & Jerk @ 80%
9-16: 1 Clean & Jerk @ 85%

CORE

4 Rounds, for quality
50ft L hand farmers carry 70/53
50ft R hand farmers carry
12 High Plank KB pass under
35s marching glute bridges

MetCon

Class

For Time:
Row 1000m/800m (or Bike 2100m/1650m)
3 Turkish Get-ups left 53/35
3 Turkish Get-ups right 53/35
3 Rope Climbs
6 Wall Walks
Row 1000m/800m (or Bike 2100m/1650m)
3 Turkish Get-ups left 53/35
3 Turkish Get-ups right 53/35
3 Rope Climbs
6 Wall Walks
Row 1000m/800m (or Bike 2100m/1650m)
3 Turkish Get-ups left 53/35
3 Turkish Get-ups right 53/35
3 Rope Climbs
6 Wall Walks

40min time cap