Erg Sandwich

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. 6 x 1 Clean & Jerk @ 80%
goal is to rest as little as possible between singles but keep consistent pace ie. E20s x 6 or E30s x 6

D. 4 x 1 Clean & Jerk @ 85%
goal is to rest as little as possible between singles but keep consistent pace ie. E30s x 4 or E45s x 4

CORE

3 Rounds, not for time:
30s High Plank KB Pass Unders
30s Glute Bridge Marches
30s Side Plank hip taps, each

MetCon

Class

8min EMOM
odds: 30s Double / Triple Unders
evens: 2-5 T2B

For Time:
100 Double Unders
50 Wall Balls 20/14
25 T2B
75/60 Cal Row (60/45 cal bike)
25 T2B
50 Wall Balls 20/14
100 Double Unders