Deload to the Deload

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
8 x
1 Muscle Snatch + 1 Box Jump (goal is to land ahap with almost straight legs)

WORK

10min EMOM
1 Power Snatch
*start with empty bar

E90s x 7
1 BTN Split Jerk (from rack)
*start with empty bar

GYMNASTICS

4 Giant Sets
2.2.4.2.1
Bar Muscle Ups
*if easy, perform 1 pull-over before each set inside the giant set
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

MetCon

CLASS

Hatch W7D2
Back Squat
4 x 4 @ 70/75/80/85
Front Squat
4 x 5 @ 60/65/70/70

12min AMRAP
20 Alt DB Hang Clean & Jerk 50/35
15 Sit-ups
12/9 Cal Row (9/6 cal bike)