So Many Abbreviations!

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING

A. 7 x 1 Halting Power Clean (2s @ knee) +
5s pause FS + 1 Jerk w/ 3s pause in catch

B. 4 x 3 Clean & Jerk
back off 20-30#
5 x 2 Clean & Jerk
back off 20-30#
6 x 1 Clean & Jerk
(work to tech max for the day over 4 reps,
last 2 @ 80% of best)

C. 5min EMOM: 1 Clean Pull @ today's max

CONDITIONING
Reverse Tabata Assault Bike
then

10min Spin @ 50/45 rpm

MetCon

CLASS

E2M10M
5, 4, 3, 2, 1 Push Press
5 Bent Over Row (DB/KB)

15min AMRAP
15 STOH 115/75
15 T2B
15 Box Jumps 24/20