Christina MOTM

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

5 x 1 of the complex
2s pause (@ knee) power clean + 1 Front Squat + 2s Pause (in dip) jerk

WORK

A. 12 x 1 Power Clean
starting @ 40%, 3 rounds of 3 building, 1 back off
ex: 40/50/60/50, 60/65/70/65, 75/80/85/80

B. 3 x Jerk Triples
40/50/60
3 x Jerk Doubles
65/70/75
3 x Jerk Singles
80/85/90

ACCESSORY

5 x 1 Seated Box Jumps
*sit at parallel, rock to balls of feet, jump

GYMNASTICS SKILL

Accumulate 3min in Handstand
adv: free standing
int: feet on band in rig
beg: feet on wall

 

MetCon

CLASS

10min to work to a max in the complex:
1 Power Snatch + 1 Hang Power Snatch + 3 Overhead Squats

5 x 3min Rounds (1min rest between rounds)
3 Strict Pull-ups (or C2B)
6 Power Snatch 115/75
9 Overhead Squats 115/75

Rx = pull-ups, 75/55