Summer Cleanin'

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

B. Snatch Triples
60 / 65 / 60 / 65 / 70
*rest 10s between reps
*rest as needed between triples

C.  E30s x 8
1 Snatch Pull @ 107%

CORE3 Rounds, not for time:
10 Strict T2B (add MB to feet if easy)
25s feet in low rings side plank
25s Glute Bridge alternating leg slide outs (feet on 5lb plates)

MetCon

Class

E3M12M
1 Squat Clean + 5 Push Jerk

E3M18M or until you cannot complete in the given time
75 Double Unders
5 Squat Cleans 95/65
(add 20/10# each round)

RX+ = 100 double unders & starting weight of 165/115