Day of the Deads

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
Snatch Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL

3 x 1 of the complex
3 Position Clean & Jerk (high to low - starting @ 30% or so)

WORK

A. 5 High Hang Cleans
*building
B. 5 Hang Cleans
*back off from A, build again
C. 5 Low Hang Cleans (just below knee but w/o touching ground)
*back off from B, build again
D. 3 x 3 Tall Jerks
*stay light
E. 5 x 3 Jerks @ 65/70/75

ACCESSORY

3 x 3 Back Squat (start @ 80%)

GYMNASTICS STAMINA

For Time:
60% of best UB T2B
Bike 15/12 Cals
50% of best UB T2B
Bike 15/12 Cals
40% of best UB T2B
Bike 15/12 Cals
30% of best UB T2B

MetCon

CLASS

E2M10M
3 Push Press
6 Bent Over Rows

15min AMRAP
25 Box Jumps 24/20
30 Wallballs 20/14
15 Deadlifts Rd1: 185/125, Rd2: 225/155, Rd3: 275/185, Rd4: 315/205, Rd5: 365/225