2 Rounder

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. Clean & Jerk Doubles
65 / 67 / 72 / 67 / 75 / 77 / 75 / 80 % CJ max
*Power first rep of each double
*10s rest between reps, rest as needed between triples

E2M6M
10s descent, 10s pause Front Squat
*start @ 55%, build

CORE

3 Rounds, not for time:
45s High Plank KB Pass Unders
45s Glute Bridge Marches
10 x 1/2 kneeling high to low band chops

 

MetCon

Class

E3M15M
3 Deadlifts
(based off 1RM: 75%, 77%, 80%, 83%, 85%)

2 Rounds for Time:
25 Push Press 95/65 (Rx+ = HSPU)
25 KBS 53/35
100 Double Unders
24 Step-Ups 24/20