Going Heavy

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

3 x 1 Muscle Snatch
+ 1 Snatch Balance +
1 Overhead Squat

Snatch
3@60, 3@65, 2@70,
2@75, 1@80, 1@85,
1@90, 2 @75

3x3 Clean w/pause
@ knee + Pause Jerk
Clean & Jerk
3@60, 3@65, 2@70,
2@75, 1@80, 1@85,
1@90, 2 @75

GYMNASTICS

4 Giant Sets
2, 4, 6, 4, 2
C2B Pull-ups

*come off the bar for
1-2 seconds between
2, 4, 6...
*Rest as needed b/w
Giant Sets

CORE
Accumulate 3min of:
Slam ball bear hug 150/100

Accumulate 2min of:
DBL KB Front Rack
Hold 53s/35s
*every break 5 strict T2B

MetCon

E2M10M

3 Back Squats

50-40-30-20-10 Reps for Time:
KBS 53/35
Sit-ups