Pull Pull Pull

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 sets
1 Snatch High Pull + 1 Power Snatch + 3 OHS (10s pause @ rock bottom on last squat)
*start w/ empty bar, work to ~40%

WORK
E2M10M
5 TnG Squat Snatch
*build to technical max

E2M8M
1min AMRAP Squat Cleans
Rd1: 155/105, Rd2: 205/135, Rd3: 225/155, Rd4: 245/165

GYMNASTICS STAMINA

7min AMRAP
7 T2B
5 Legs Only Assault Bike Calories
3 Bar Muscle Ups

MetCon

CLASS

6 x 4min Rounds, with 1min rest
ME UB Pull-ups
2, 4, 6, 8, 10, 12 . . .
Thrusters 95/65
Burpee Box Jumps 24/20Rx+ = C2B & Axle Bar Thruster 95/65

Score = total pull-ups & total reps of Thrusters & BBJs