Like a Baby Duck

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 3 Position Power Snatch
*high hang, hang, floor
TEXT video of heaviest set 403.404.1917

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 Jerk
TEXT VIDEO OF SET 5

GYMNASTICS

5 Rounds, for quality
60% of best UB Bar Muscle Up set + 1
Rest as needed between
*if percentage = high reps, do not go over 50 BMU

10min EMOM

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

MetCon

CLASS

HATCH WK1D2
Back Squat
1*10 - 60%
3*8 - 65/70/75%
Front Squat
4*5 - 60/65/70/70

10min AMRAP
12/9 Cal Row
7 Burpee Box Jumps 24/20