Work, Rest

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)
then 3 x 3 position snatch (catch power, ride down to pause squat - building to 60%)

B. Snatch Doubles
65 / 70 / 65 / 70 / 75 / 80 / 75 / 80
*rest 10s between reps
*rest as needed between doubles

C.  E30s x 8
1 Snatch Pull @ 109%

CORE

3 Rounds, not for time:
10 Strict T2B (add MB to feet if easy)
30s feet in low rings side plank
30s Glute Bridge alternating leg slide outs (feet on 5lb plates)

MetCon

Class

At 0:00,for time:

1000m/800m Row
20 T2B
20 Bar Facing Burpees

At 10:00, for time:

1000m/800m Row
20 sHSPU or 20 Strict Press 95/65
20 Burpee Box Jump Overs 24/20

At 20:00, for time:
1000m/800m Row
20 Thrusters 95/65
20 Box Jump Overs 24/20