Your Reward: Calories

Competition Class

Strength

SKILLS & 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
3 x 1 of the complex
2 Pause Dip & Drives + 1 Tall Jerk + 2 Strict Press from split

WORK
Jerk Triples
50/55/65% of 1RM
Jerk Doubles
60/65/70
Jerk Singles
65/75/85/70/70

ACCESSORY

5 x 1 Jerk Dip & Drive
start @ 100%, build over 5 sets as long as tech stays strong

GYMNASTICS

4 Giant Sets
4.4.5.4.4
C2B Pull-ups
*if no C2B (or a bit too hard, either decrease reps by 1-2 each mini-set or go to C2B attempts for the giant set)
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

MetCon

CLASS

E2M10M
2, 2, 1, 1, 1 Hang Clean

5 x 3min Intervals
-
2 Rounds of
5 Hang Power Cleans
7 Shoulder to Overhead
9 T2B
-
AMRAP Calories w/ remaining time

Rx = 115/75, Rx+ = 155/105

Rest 1 min between rounds