Double Deads

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. Clean & Jerk Triples
55 / 60 / 65 / 60 / 65
*power first lift of each triple


C. E30s x 6
1 Clean Pull @ 102-105%

CORE

3 Rounds, not for time:
30ft Walrus Walk (ft on 5# plates)
15 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
1.1 Deadlift
*start @ 80%, build
*rest 10s between singles
3 Wall Walks


5 x 3min Rounds
6 Deadlifts 275/175
9 T2B
20 Step Ups 24/20

Rest 1min b/w rounds
*pick up where you left off