Let's Hang
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 Snatch Complex
Complex = 3s Snatch Pull +
3s Snatch High Pull +
Power Snatch + Snatch
*start with empty bar, build over 5 sets but stay LIGHT
WORK
Snatch Triples
40/50/60% of 1RM
Snatch Doubles
50/60/70
Snatch Singles
60/70/75/80/80
ACCESSORY
5 x 2 Snatch Pulls @ 1RM + 5-10#
*rest 90s between sets
GYMNASTICS ENDURANCE
5 Rounds, each for quality
60% of best UB set of Kipping HSPU + 2
Rest as need between sets
*go to 4/2" deficit if reps would be above 15 each round
*if deficit, reps go to 40%
5 Rounds, each for quality
10min EMOM
25% of best UB T2B + 3
ex. if 20 UB, 5 + 3 (so 8) UB emom for 10min
*if you miss, take a minute off, and continue
MetCon
CLASS
E2M10M
5, 4, 3, 2, 1 Hang Clean
*work to heavy single
*can be power, but squat is preferred
For Time:
150/120 Cal Row (105/75 Cal Bike)
EMOM: 5 Pull-ups, 5 Push-ups
*workout starts on the rower, EMOM starts @ min1
12min time cap
