Run & Squat = DBL TST

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
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL
5 x 1 Snatch Complex
*Complex = 1 snatch pull + 1 High Hang Snatch + 1 Overhead Squat w/ 3s pause at bottom

Snatch Pull Demo (go slower & skip the shrug)
https://youtu.be/ozFjbwIOjU4
HH Snatch Demo
https://youtu.be/qyLmvESKokk

WORK
7 x 1 High Hang Snatch + 1 Hang Snatch
Sets 1, 2, 3 building, 4 back-off 5-20#, 5, 6, 7 building
Text video of set 5

HIGH HANG = from the hip, vertical torso in dip & drive

HANG = from just above the knee, shoulders well over the bar (see photos)
HANG DEMO
https://youtu.be/QZU7URo6HME

ACCESSORY
3 x 10s Overhead Squat Holds (building)
*heavier than last week

GYMNASTICS TESTING

3 sets of 1-3 Ring Muscle Ups

TEST A:
Max Effort Unbroken Ring Muscle Ups
Rest precisely 1min
ME UB RMU

E2M8M
60s Handstand Walk for Distance
*if unable to walk as rounds progress, go to wall holds w/ hand weight shifts

 

MetCon

CLASS

On a 25min clock:
Run 1600m for time
with remaining time, find 1RM Back Squat