Work Run Repeat

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
55/65% of 1RM
Snatch Doubles
55/65/75
Snatch Singles
65/75/80/80

ACCESSORY
5 x 1 Snatch High Pulls @ 90%
*rest 90s between sets

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 10min clock:
"1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on"
*use low rings & band if needed for strict
"*if you miss a strict MU,
continue on with kipping"
"*if you miss a kipping MU,
start back @ 1 + 1"

MetCon

CLASS

For Time:
50 Power Snatch 75/55
200m Run
50 T2B
200m Run
50 Back Rack Lunges 75/55
200m Run
50 Clean & Jerk 75/55
200m Run
50 Wall Balls 20/14
200m Run
50 Pull-ups
200m Run
50 Burpees
200m Run

*30min time cap