HERO: BULL

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

4min EMOM
3 position Clean & Jerk
*30-40% 1RM

WORK

Clean & Jerk waves (not tng)
Triples @ 55, 60%
Doubles @ 55, 65, 70%
Singles @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

Clean Pull 5x1 @ 100-105%

MetCon

CLASS

HERO: Bull

Two rounds for time of:
200 Double-unders
50 Overhead Squats 135/95
50 Pull-ups
Run 1mile or Row 2k/1.5k or Bike 6k/5k

*45min time cap

1/2 Bull = For Time:
200 Double-unders
50 Overhead Squats 135/95
50 Pull-ups
Run 1mile / Row 2k/1.5k / Bike 6k/5k

Coaches Notes

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

– Eric Barber

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Eric Barber

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