OLYMPIC WEIGHTLIFTING METCON

1. Warm Up

• Flexibility
• Burgener Warm Up
• Skill Transfer Drills
• GHR 3x6-10 reps

2. Strength

• Back Squats, 3RM

3. Stamina (3 rounds)

• Speed Ladder
• KB Clean & Press

4. Work Capacity - 21-15-9 reps for time:

• Snatch Pull (135#)
• Muscle Snatch > Overhead Squat (75#)

5. Durability

• Floor Super(wo)man 2x20
• Box Jumps 2x20