Journey of 1000 miles

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 High Hang Snatch
build 3, back off 1, build 3, back off 1, build 2
*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

E3M12M
1min AMRAP DB Strict Press 50s/35s
1 Strict Chin Up (AHAP)

4 Rounds for time:
4 Burpee Box Jump Overs
6 Pull-ups
4 Burpee Box Jump Overs
6 Pull-ups
Rest 60s after each round

Immediately into

4 Rounds for time:
4 Burpee Box Jump Overs
6 T2B
4 Burpee Box Jump Overs
6 T2B
Rest 60s after each round

Rx = 24/20, Rx+ = 30/24 & C2B

*20min time cap