Squat Fast

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

4 Ring Muscle Up Giant Sets
2.2.3.2.1 Unbroken Ring Muscle Ups
*rest as litlte as possible between mini-sets, 3min b/w giant sets
*scale reps down as needed but keep the structure

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 Ring Dips
5 T2B

8min EMOM
odds: 10s bottom of ring dip hold
evens: 10s ring pulses @ support

OLYMPIC WEIGHTLIFTING

WARMUP

Burgener warmup
5 Reps of each
Dip & Drive
D&D & Shrug
D&D&S & Elbows High and Outside
Muscle Snatch
Overhead Squat
High Hang Snatch
SnatchVideo of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

4min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

WORKSnatch  waves (not tng) *add 2.5-5# to sets from last week
Triples @ 55, 60%
Doubles @ 55, 65, 70%
Singles @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

Snatch Pull 5x1 @ 105%

MetCon

CLASS

Cash in: 10min Empty Bar Snatch Tech
Cash out: Tabata Sit-ups

E4M12M
12 Back Squats
*start @ 55% 1RM, build to 10s from last week or heavier
*no pause between reps, keep your speed up across, work to heavy set 10

8min AMRAP
12 DBL DB Front Rack Lunges 50s/35s
6 Devil's Clusters 50s/35s
(aka double dumbbell burpee squat clean thruster)