A Few Good Snatches

Competition Class

Strength

Skills and Drills

OLYMPIC WEIGHTLIFTING TESTING

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 + split jerk

WORK3-5 x 3 position clean + jerk @ each pos
high hang + jerk, hang + jerk
drop the bar
setup for clean + jerk3-5 x 1 Clean & Jerk
*work to max for the day

ACCESSORY

5 x 2 Clean Pulls @ max from today
*rest 90s bw sets

GYMNASTICS ENDURANCE

5 Rounds, each for quality

60% of best UB set of Kipping HSPU + 2
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 + 2
ex. if 20 UB, 5 + 2 (so 7) UB emom for 10min
*if you miss, take a minute off, and continue

MetCon

CLASS

FULLY EQUIPPED

E2M10M
3 Hang Power Snatch

For Time:
50 Power Snatch 75/55
40 Box Jumps 24/20
30 Devil's Press 50s/35s
20 Alt DBL DB Step Ups 50s/35s to 24/20
100/80 Cal Row (Bike 75/56 cals)

20min time cap