Like a Baby Alligator
Competition Class
Strength
SKILLS & DRILLS
OLYMPIC WEIGHTLIFTING TESTING
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
Snatch
Video 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
3-5 x 3-Position Snatch
Hold on for high hang & hang
Reset for Snatch (from the floor)
*build to approx 80% of 1RM
3-5 x 1 Snatch
*work to max for the day
ACCESSORY
5 x 2 Snatch Pulls @ max from today
*rest 90s between sets
GYMNASTICS
5 Rounds
60% + 1 of best (recent) unbroken Ring Muscle Up set
Rest as needed between rounds
E2M8M
1:30 Handstand Walk for Distance
*if unable to walk as rounds progress, go to wall holds w/ hand weight shifts
MetCon
CLASS
HATCH WK2 D1
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
3 x 6 @ 70/75/80%
Front Squat
4x5 @ 60/70/75/75
10min AMRAP
1, 2, 3, 4, 5, 6, 7 . . . .
Pull-ups
Push-ups
Sit-ups
