Top Down

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 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 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
1min AMRAP
Top Down alt DB Strict Press 50s/35s
*seated
3 Strict Chin Ups
*as heavy as possible

15min AMRAP
25 Wall Balls 20/14
15 Pull-ups (Rx + = 5/4 Bar Muscle Ups)
15/12 Cal Row (12/9 Cal Bike)