HPC&Js

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 5 x 1 Halting (2s @ knee) Power Snatch + Pause Overhead Squat (5s @ rock bottom)

B. 3 Snatch 55%, 60%, 65%
2 Snatch 60%, 65%, 70%, 75%
1 Snatch 70%, 75%, 3 x 80%

C. 5min EMOM
2 Snatch Pulls @ 100%

FORGING IRON

2min on, 2min off x 5
10 Devil's Press 50s/35s
AMRAP 10m DBball Carry 150/100

MetCon

CLASS

E3M15M
5, 4, 3, 2, 1
Hang Power Clean & Jerk

3 Rounds for Time:
25 KBS 53/35
75 Double Unders

*10min time cap