Clean Finish

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 Position Snatch (top down)
*work to 80% over 3-5 sets

WORK

10min to work to 1RM
Snatch
*no more than 3 misses
*text video of a 80%+ snatch to 403.404.1917

ACCESSORY
5 x 1 Snatch Pulls @ best from today

GYMNASTICS TESTING

3 Sets of 3-6 T2B

A. Max Effort Unbroken T2B
rest precisely 1min
B. Max Effort Unbroken T2B

*text results to 403.404.1917

MetCon

CLASS

E2M10M
6 Strict Press
25, 55, 65, 75, 55 (AMRAP)

6 Bent Over Rows after each set

3 Rounds for Time:
50 Alt Lunges
25 Pull-ups (Rx+ = 10 Bar Muscle Ups)
10 Power Cleans 135/95

17min time cap