Monday Nov 09, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

A Few Good Jerks

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

5min AMRAP
Ring Muscle Ups
*start with ME UB set

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 T2B
5 Burpees

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

4min EMOM
3 Position Snatch (hip down)
*30-40% 1RM

WORK

Snatch  waves (not tng)
Triples @ 55, 60%
Doubles @ 55, 65, 70%
Singles @ 65, 75, 80, 85, 80, 85, 90%

ACCESSORY

Snatch Pull 5x1 @ 105%

MetCon

CLASS

E90s x 7
2, 2, 2, 1, 1, 1, 1 Split Jerk

2 Rounds For Time:
30 Pull-ups
30 STOH 135/95
30 Hang Power Cleans 135/95

*15min time cap