Like a Baby African Giant Snail

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

E3M12M
5 TnG Power Snatch
*work to technically perfect 5RM for the day

E3M12M
5 TnG Power Cleans
*work to technically perfect 5RM for the day

GYMNASTICS

4 Giant Sets
2.3.4.2.2
Bar Muscle Ups
*if easy, perform 1 pull-over before each set inside the giant set
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

10min EMOM
33% + 4 of best UB set of T2B
if miss, take next min off and continue

MetCon

CLASS

HATCH W9D2
Back Squat
4x5 65/75/75/75
Front Squat
4x5 @ 65%

10min AMRAP
20 Alt DB Hang Clean & Jerk 50/35
20 Box Jump Overs 24/20