TnGs

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. 3 Position Clean & Jerk - top down
50 / 60 / 70
*rest as needed
*not tng from floor
*jerk @ each position

C. 8 x 1 Low Hang Clean
build 2, back off 1, build 2, back off 1, build 2
*film them and text 1-2 to me 403.404.1917

D. E90s x 7
1 BTN Jerk
*work to heavy single

CORE

3 Rounds, not for time:
30s High Plank KB Pass Unders
30s Glute Bridge Marches
30s Side Plank hip taps, each

MetCon

Class

E3M12M
5 TnG Power Cleans
3 Wall Walks

12min AMRAP
3, 6, 9, 12
Power Cleans 95/65
STOH 95/65
Pull-ups
if you complete the round of 12, increase the weight to 135/95, and start at 3 again. If you complete the 12 round again, increase weight to 155/105, and start at 3 again.Score = total reps

RX+ = RD1 135/95 & HSPU, RD2: 165/115 & HSPU, RD3: 185/125 & HSPU