Like a Baby Rhinoceros Beetle

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 succession
link: https://youtu.be/mWffzvDGeg4

SKILL

1 Snatch Pull + 1 Muscle Snatch + 1 Power Snatch + 1 Snatch
*aim for each rep to build on the previous

WORK

9 x 1 of the complex
1 Snatch Pull + 1 Power Snatch + 1 Snatch
build for 3, back off for 1, build for 2, back off for 1, build for 2

3 x 1 Snatch @ best complex from today

ACCESSORY

GYMNASTICS STAMINA

4 Rounds

60% of best UB T2B
Rest 2min between sets

MetCon

CLASS

HATCH W11D1
Back Squat
5 @ 60%
3 @ 70%
2x2 @ 80/90%
2x1 @ 95/PR Attempt
Front Squat
4x5 @ 60/70/75/75

For Time:
100 Double Unders
50 Push Press 75/55
100 Double Unders

*10min time cap