Repeatability

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 x 1 of the complex
Complex = 1 Power Clean + FS from catch position + 1 jerk + 2 strict press from split
work to 45% of 1RM

WORK
Clean & Jerk Triples
45/55/65% of 1RM
Clean & Jerk Doubles
55/65/75
Clean & Jerk Singles
65/75/85/85

ACCESSORY

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

GYMNASTICS

4 Giant Sets
2.2.3.2.1
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% + 1 of best UB set of T2B
if miss, take next min off and continue

MetCon

CLASS

E90s x 7
1 Hang Snatch + 1 OHS

2min AMRAP
Rest 1min
3min AMRAP
Rest 1min
For Time*:
10 Burpee Box Jump-Overs 24/20
15 Deadlifts 225/155
20 Pull-Ups
25 KBS 53/35
30 Box Jumps 24/20

*10min time cap