DBs & P/Us

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
then 2 x 3 position clean w/ jerk  - (catch power, ride into pause squat, jerk last rep)

B. Clean & Jerk Singles
 70 / 75 / 80 / 75 / 80 / 85 / 88 / 92 / 85 / 85
*rest as needed
*power first wave

C. 5min EMOM
2 Clean Pulls @ 100% (not tng)

CORE

3 Rounds, not for time:
45ft Walrus Walk (ft on 5# plates)
20 Bottom of Squat Palloff Press (5# plate in middle of red band)
12 x 1/2 kneeling high to low band chops

MetCon

Class

E2M10M
3 Pistols
*off box, goblet, each
5 Strict Pull-ups

15min AMRAP
Run 200m
20 Alt DB Snatch 50/35
10 Pull-ups
20 Alt DB Hang Clean & Jerk 50/35
10 Pull-ups