Chippery

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

7min AMRAP
3/2 Ring Muscle Ups
5 MB Bear Hug Squats 150/100

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 Burpees
5 RKBS 70/53

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

5 x 1 of the complex
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 1 10s hold OHS

WORK

A. 5 High Hang Power Snatch
*building
B. 5 Hang Power Snatch
*back off from A, build again
C. 5 Low Hang Power Snatch (just below knee but w/o touching ground)
*back off from B, build again

ACCESSORY

3 x 3 Snatch Grip Romanian Deadlifts (starting @ 80%)

MetCon

CLASS

For Time:
125 Double Unders
40 Wall Balls 20/14
30 T2B
20 Snatch 135/95
10 DBL DB Hang Clusters 50/35
125 Double Unders
10 DBL DB Hang Clusters 50/35
20 Snatch 135/95
30 T2B
40 Wall Balls 20/14
125 Double Unders

*30min time cap

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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