50s for the W

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 Snatch Complex
Complex = 3s Snatch Pull +
3s Snatch High Pull +
Power Snatch + Snatch
*start with empty bar, build over 5 sets but stay LIGHT

TEXT set 4 - 403.404.1917

WORK
7 x 1 3-Position Snatch
Hold on for high hang & hang
Reset for Snatch (from the floor)

ACCESSORY
3 x 10s Overhead Squat Holds (building)
*heavier than last week

GYMNASTICS

5 Rounds
60% of best (recent) unbroken Ring Muscle Up set
Rest as needed between rounds

E2M8M
1:15 Handstand Walk for Distance
*if unable to walk as rounds progress, go to wall holds w/ hand weight shifts

MetCon

CLASS

E2M10M
5 Strict Press (work off 1RM @ following percentages)
35/45/55/65/75* (*75% = max effort unbroken set)

For Time:
50 Overhead Squats
50 Power Snatch
50 Overhead Lunges
50 Power Clean & JerksRx = 75/55