Power to the Snatches

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
8 x
1 Muscle Snatch + 1 Box Jump (goal is to land ahap with almost straight legs)

WORK

10min EMOM
1 Power Clean
*start with empty barE90s x 7
1 BTN Split Jerk (from rack)
*start with empty bar

GYMNASTICS

4 Giant Sets
2.3.4.2.1
Bar Muscle Ups
*if easy, perform 1 pull-over before each set inside the giant set
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

10min EMOM
33% + 3 of best UB set of T2B
if miss, take next min off and continue

MetCon

CLASS

10min EMOM
1 Power Snatch

5 Rounds for Time:
5 Power Snatch 135/95
5 Overhead Squats 135/95
15 Burpees

*18min time cap