You so Fly

Competition Class

Strength

SKILLS & DRILLS

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. Snatch Triples
55 / 60 / 65 / 60 / 65
*rest 10s between reps
*rest as needed between triples

C. E30s x 8
1 Snatch Pull @ 105%

CORE

3 Rounds, not for time:
8 Strict T2B (add MB to feet if easy)
20s feet in low rings side plank
20s Glute Bridge alternating leg slide outs (feet on 5lb plates)

MetCon

CLASS

E4M12M
5.4.3 Push Press
*start @ 70% 1RM, build
*rest 10s b/w mini-sets
10 Ring Reverse Flies


3 Rounds for Time:
15 Power Cleans 135/95
7 Burpee Box Jumps 24/20
15 Pull-ups
7 Burpee Box Jumps 24/20