Snatch It & Run

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

3 Rounds
3-5 C2B Pull-ups

1 Round
ME UB C2B Pull-ups

3 Rounds
33% of ME UB C2B
Rest as needed

E2M10M
3 Bench Press (heavier than last week)
5 Strict C2B Pull-ups

OLYMPIC WEIGHTLIFTING

3 Rounds
3 Muscle Cleans
3 Front Squats with hook grip
3 x 1 Push Press + 2 Jerks

 

E90s
sets 1-4
1 High Hang Clean & Jerk
sets 5-8
1 Hang Clean & Jerk
sets 9-12
1 Clean & Jerk

 

5min EMOM
1 Pause Clean Pull (2sec @ knee) + 1 Clean Pull @ 85%

MetCon

CLASS

E2M12M
1 Snatch + 1 Hang Snatch + 2 OHS

 

For Time:
30 Hang Snatch 75/55
Run 400m
20 Hang Snatch 95/65
Run 400m
10 Hang Snatch 115/75

Rx+ = 95/65, 115/75, 135/95