Chelsea

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

3 x 3 Jerk in split
3 x 3 Jerk Balance
3 x 1 Dip Drive + Tall Jerk
*stay light for all & rest as needed

WORK
*add 2.5-5lbs to each set from last week
3 Jerks (not tng, from rack)
55, 60% of jerk max
2 Jerks  @ 55, 65, 70% of jerk max
1 Jerk @ 65, 75, 80, 85, 80, 85, 90%

10min EMOM
1 Clean (building to 80%+)

CORE CONDITIONING *complete after 'class' if possible

5 Rounds
30s High Plank KB passes (take KB from outside left hand and move it to the right side, repeat the other direction)
30s Marching Glute Bridge
8 High to Low 1/2 Kneeling Band Chops (ea)

MetCon

CLASS

Cash In: 10min empty bar Jerk tech
Cash out: Flight Simulator (10min time cap)

Chelsea
30min EMOM
5 Pull-ups
10 Push Ups
15 Air Squats

If "impossible" to complete even 1min: scale reps to 3, 6, 9
If 'timing out' around the 5-15min : complete emom for as long as possible, once you 'time out', scale to 3,6,9 after a minute of rest