Friendly Fran!

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
*slightly heavier than last week
B. 5 x 1 Hang Power Clean (or from blocks @ just above knee)
*work to technical max
*slightly heavier than last week
C. 7 x 1 Jerk (from rack)
*build for 3, back off for 1, build for 3
*work to approx 80-85%
*slightly heavier than last week

ACCESSORY

5 x 1 Clean Pull @ 100%

MetCon

CLASS

E2M10M
3 Tempo Front Squats 3.2.0.1

Friendly Fran
3 Rounds for Time:
21 Thrusters 95/65 RX+ 115/85
21 Pull-ups RX+ C2B