Like a Baby Great Horned Owl

Competition Class

Strength

SKILLS & 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
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL
3 x 1 of the complex
Complex = 1 Muscle Snatch + 1 OHS + 1 Back Squat to bottom + 3 sotts press
*start light, build

WORK

Snatch Triples
50/55/65% of 1RM
Snatch Doubles
60/65/70
Snatch Singles
65/75/85/70/70ACCESSORY
5 x 1 Snatch High Pulls @ 90%
*rest 90s between sets

GYMNASTICS
A. 4 Giant Sets of Strict HSPU
2.3.4.4.2.1
(complete 1, kick down, kick up, complete 2, kick down, then 3, ...
Rest as little as possible in the giant set
Rest as needed after the giant set
If too easy, go to 4/2" deficit or add vest

B. 5min to work to biggest deficit kipping HSPU poss

C. Murder by 10m (on a 10min clock)
10m Handstand Walk as fast as possible
Rest 30s
2 x 10m Handstand Walk (rest precisely 5s after the first 10m)
Rest 30s
3 x 10m Handstand Walk (rest precisely 5s after each 10m)
Rest 30s
add 10m each round
*if you miss a 10m set or need more rest than the allotted 5s. Rest 1min, start back at first 10m
*if 10m is a stretch for you, pull it back to a distance that is manageable on 5s of rest to work into the 4x at least.

MetCon

CLASS

HATCH W8D1
Back Squat
4x5 @ 65/70/75/80

Front Squat
4x5 @ 60/65/65/65

 

7min AMRAP
10 Power Snatch 75/55
3 Bar Muscle Ups