2 on 2 off

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 Muscle Snatch + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. 3 Position Snatch - top down
45 / 55 / 65
*rest as needed
*not tng from floor

C. 10 x 1 Snatch
build 3, back off 1, build 3, back off 1, build 2 to heavy single for the day
*film them and text 1-2 to me 403.404.1917

D. E30s x 6
1 Snatch Pull @ 100%

CORE

3 Rounds, not for time:
15 Paloff Press (each side)
20 GHD Sit-ups
20 Hip/Back Extension in GHD

MetCon

CLASS

E2M12M
3 Front Squats
*start @ 80%, build
20s HS Hold

5 x 2min Rounds
3 Power Snatch 95/65 (Rx+ = 135/95)
6 Burpees
9 Air Squats
Rest 2min b/w intervals