Getting it all in

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 3s Snatch Pull + 3 Position Snatch +
5s Overhead Squat Hold @ rock bottom

B. 3 Snatch
55, 60, 65
2 Snatch
60, 65, 70
1 Snatch
70, 75, 80, 85, 90, 80

C. 2 Snatch speed pulls @ 60% + bands

GYMNASTICS

A. 5min EMOM
20s Dead Hang
20s HS Hold

5 Rounds
30% +1 of ME UB HSPU
+ 20s HS hold on last rep
Rest 2min between rounds

5min EMOM
10m HS Walk (afap)

5 Rounds
5 Deadstop Strict HSPU
(go to deficit if 5 is easy, go to abmat if 5 is too hard)
Rest 90s between sets

MetCon

CLASS

E2M10M
5 Bench Press
(@ 80% of 1RM)
+ 5 Ring Rows (HAP)

8min AMRAP
20 Alt DB Hang Clean & Jerk 50/35
20 DB OH Lunges 50/35
20 T2B

Rest 2min

6min AMRAP
10 ALT DB Hang Clean & Jerk 50/35
10 DB OH Lunges 50/35
10 T2B