FILTHY FIFTY

Competition Class

Strength

OLYMPIC WEIGHTLIFTING

 

A. 7 x 1 Halting Power Clean (2s @ knee) +
5s pause FS + 1 Jerk w/ 3s pause in catch

B. 4 x 3 Clean & Jerk
back off 20-30#
5 x 2 Clean & Jerk
back off 20-30#
6 x 1 Clean & Jerk
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)

5min EMOM: 1 Clean Pull @ today's max

MetCon

CLASS

For Time:
50 Box Jumps 24/20
50 Jumping Pull-ups50 KBS 35/25
50 Walking Lunges50 Knees to Elbows
50 Push Press 45/35
50 Good Mornings 45/35
50 Wall Balls 20/14
50 Burpees
50 Double Unders