Pushing

Competition Class

Strength

Skills & Drills

OLYMPIC WEIGHTLIFTING

A. TECH WORK
3 Rounds not for time (empty bar to start, light bumpers for rds 2&3)
5 Snatch Pulls + 5 High Hang High Pulls + 5 Sotts Press (1 @ each: standing, 1/2 squat, full squat, 1/2 squat, standing)

B. Snatch Doubles
 57 / 65 / 67 / 72 / 67 / 75 / 78 / 80 / 75 % snatch max
*First rep of each double is power
*10s between singles, rest as needed bw triples

C.  E2M6M
5 Snatch Grip RDL (start @ 55% of back squat max & build)

CORE3 Rounds, not for time:
20s GHD 'SWIMMERS'
15s GHD Side Plank hold (each)
20s GHD Hip Extension hold

MetCon

Class

E3M9M
15 Push Press
*start @ 40% 1RM, build
12 Ring Rows w/ 2s pause @ chest

For Time:
50 Wall Balls 20/14
40 Box Jump Overs 24/20
30 DBL DB Power Cleans 50s/35s
20 Pull-ups
10 Devil's Press 50s/35s

13min time cap