It's just 3 min

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 1 of the complex
1 Muscle Snatch + 1 Power Snatch + 1 Snatch
*building

3 x 3 Slow-mo dip drive + Tall Split Jerks
*dip slowly, drive slowly, press bar slowly to forehead, drive under as fast as possible

Tall Jerk (our version @ :30)
https://youtu.be/QWCyQBN1vDM

WORK
7 x 1 Power Snatch
*building
*SLOW pull to knee, accelerate to power position & explode
*think of your first pull as a leg press of the floor

7 x 1 Power Clean
*building
*no starfish
*hit same spot on upper quads each rep

7 x 1 Split JerkGYMNASTICS

5 Rounds, for quality
60% of best UB Bar Muscle Up set + 2
Rest as needed between
*if percentage = high reps, do not go over 50 BMU

10min EMOM

25% of best UB Strict HSPU set + 2
ex.  if 16, complete 4 + 1 (so 5) EMOM for 10min
*if easy, go to 4/2" deficit

HATCH W2D2
(from THURSDAY)
Back Squat
1x10 @ 60%
3x8 @ 70/75/80
Front Squat
4x5 @ 60/65/70/70

MetCon

CLASS

8 x 3 min AMRAP

AMRAPs 1, 2, 3 & 4
3 Power Cleans
3 STOH
20 Double Unders
Rd1: 165/115, Rd2: 135/95, Rd3: 115/75, Rd4: 95/65

AMRAPS 5, 6, 7 & 8
12 DB Snatch 50/35
9 Burpee Box Jumps 24/20

Rest 1min between AMRAPs