Kathleen Member of the Month

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 sets
1 Snatch High Pull + 1 Power Snatch + 2 Snatch balance (catch just above parallel)
*start w/ empty bar, work to ~40%

WORK
E3M12M
5 TnG Power Snatch
*build to technical max
*on final round, strip to 80% of today's best & complete UB AMRAP (goal is 10+)

E3M12M
5 TnG Clean & Jerk
*build to technical max
*on final round, strip to 80% of today's best & complete UB AMRAP (goal is 10+)

GYMNASTICS

4 Rounds
60% of best UB C2B
Rest precisely 1:45 between rounds
*if C2B volume is more than 80 reps, go to 5 x 5 strict C2B pull-ups (AHAP)

MetCon

CLASS

10min to work to 1RM Cluster
or
1RM Front Squat (from the rack)

 

AMRAP: 5rds x 4min
5 Clusters 95/65
10 Box Jump Overs 24/20
15 Wall Balls 20/14
20 Double Unders
*rest 1min between amraps, then pick up where you left off