Like a Baby Black Widow

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
5 x 1 of Clean Complex
Complex = 2s pause at knee power clean + front squat + split jerk

WORK

Clean & Jerk Triples
42/52/62% of 1RM
Clean & Jerk Doubles
52/62/72
Clean & Jerk Singles
62/72/82/82

ACCESSORY

5 x 2 Clean Pulls @ @ 1RM + 5-10#
*rest 90s bw sets

GYMNASTICS TESTING

3 Sets of 1-3 Ring Muscle Ups

Max Effort Unbroken set of Ring Muscle Ups
Rest 1min
Repeat Ring Muscle Up test

2min AMRAP
Handstand Walk
Rest 1min
Repeat 2min AMRAP

*text results to 403.404.1917

MetCon

CLASS

HATCH W4D1
Back Squat
2 x 8 @ 65/70
2 x 6 @ 80/85
Front Squat
4 x 5 @ 70/75/80/85

3 Rounds for time:
21 Push Press 95/65
15 Hang Power Snatch 95/65
9 Burpees over the Bar

12min time cap