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Competition Class

Strength

Skills & Drills

A. 2 Rounds
Row 30/20 Calories
5 reps w/ empty bar: High Hang High Pull, High Hang Muscle Snatch, BTN Strict Press, Overhead Squats, Sotts Press, Snatch balance

B. 4 Rounds
3 Position Snatch - top down
*first round power
*build to 80%
*reset before snatch from floor

C.  5 x 1 Snatch
ex. progression: 85/90/95/101/80
*rest as needed between singles

D. E30s x 9
1 Snatch pull at best from today w/ 3s lower to start

MetCon

Class

E4M12M
7 Front Squats immediately into 13 Back Squats
*all sets at 60-65% of 1RM Front Squat

5 Rounds for time:
9 Hang Power Cleans 135/95
9 Burpees over the bar
12 T2B

*15min time cap