Every 7

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 the complex
2s pause (@ knee) power clean + 1 Front Squat + 2s Pause (in dip) jerk

WORK

A. 5 x 1 High Hang Power Clean  (or from blocks @ power pos)
*work to 80%, then back off to 50% and start B
B. 5 x 1 Hang Power Clean (or from blocks @ just above knee)
*work to technical max
C. 7 x 1 Jerk (from rack)
*build for 3, back off for 1, build for 3
*work to approx 80-85%

ACCESSORY

5 x 1 Clean Pull @ 100%

GYMNASTICS STAMINA

4 Rounds
60% of best kipping HSPU
Rest precisely 1:45 between rounds

4 Rounds
6 Strict HSPU at biggest deficit possible (or smallest scale)
Rest precisely 1:45 between rounds

MetCon

CLASS

10min to work to highest possible box jump
*can step

E7M21M
150 Double Unders
30 KBS 53/35
15 Burpee Box Jump Overs 24/20

*score = fastest & slowest time