The Run is the Bread

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 Position Clean w/ Jerk @ each pos (top down)
work to 80% over 3-5 sets

WORK

10min to work to 1RM
Clean & Jerk
*no more than 3 misses
*text video of 80%+ clean & jerk to 403.404.1917

ACCESSORY

5 x 1 Clean Pulls @ best from today

GYMNASTICS

A. 5 attempts to establish max duration free standing HS

B. Max Effort Unbroken Strict HSPU
Rest precisely 1min
C. Max Effort Ubroken Strict HSPU

D. Max Effort Unbroken Kipping HSPU (1min time cap)
Rest precisely 1min
E. Max Effort Unbroken Kipping HSPU (1min time cap)

Rest as needed between tests
Text results to 403.404.1917

MetCon

CLASS

For Time:
Run 800m
15 Squat Snatch
30 Box Jumps 24/20
40 Burpees
50 Overhead Squats
40 Pull-ups
30 Box Jumps 24/20
15 Squat Snatch
800m Run

Rx = 95/65, Rx+ = 135/95

35min time cap