So Strict

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 Muscle Snatch + 1 OHS + 1 Back Squat to bottom + 3 sotts press
*start light, work to a max of 42%

WORK

Snatch Triples
42/52/62% of 1RM
Snatch Doubles
52/62/72
Snatch Singles
62/72/82/82

ACCESSORY
5 x 2 Snatch Pulls @ 1RM + 5-10#
*rest 90s between sets

GYMNASTICS

4 Giant Sets
1.2.3.2.1
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

MetCon

CLASS

E90s x 7
1 Strict Press
60/65/70/75/80/85/90*
*90 = Unbroken AMRAP

3 Strict Chin-ups after each Strict Press

20min AMRAP
Run 400m
25 Wall Balls20/14
25 KBS 53/35