Squat. Jump. Squat Jump.

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
4 TnG Squat Snatch
*build to technical max

E2M8M
1min AMRAP Squat Cleans
Rd1: 135/95, Rd2: 185/125, Rd3: 205/135, Rd4: 225/155

GYMNASTICS STAMINA

4 Rounds
60% of best UB C2B
Rest precisely 1:15 between rounds
*if C2B volume is more than 80 reps, go to 5 x 5 strict C2B pull-ups (AHAP)

4 Rounds
60% of best UB T2B
Rest 1:00 between sets

 

MetCon

CLASS

E2M10M
3 Back Squats immediately into
3 Jump Squats (as high as poss)

3 Rounds for time:
20 Push Press 95/65
10 OH Lunges 95/65
20 KBS 53/35

12min time cap