1 half of 1 hour

Competition Class

Strength

Skills and Drills

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
5 x 1 of Clean Complex
Complex = 2s pause at knee power clean + front squat + push press + split jerk

WORK

5 x 3 position clean + jerk @ each pos
high hang + jerk, hang + jerk
drop the bar
setup for clean + jerk

GYMNASTICS ENDURANCE

5 Rounds, each for quality

60% of best UB set of Kipping HSPU + 1
Rest as need between sets
*go to 4/2" deficit if reps would be above 15 each round
*if deficit, reps go to 40%

5 Rounds, each for quality

10min EMOM
25% of best UB T2B + 1
ex. if 20 UB, 5 + 1 (so 6) UB emom for 10min
*if you miss, take a minute off, and continue

MetCon

CLASS

30min AMRAP
Run 800m
7 Hang Power Clean & Jerk 135/95
10 T2B
7 Hang Power Clean & Jerk 135/95
10 T2B
12 Alt Steps Ups