Find a Max Day

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)

5 x 1 Behind the Neck Split Jerk

WORK

10min EMOM
1 Power Snatch
*start with empty bar

10min EMOM
1 Power Clean
*start with empty bar

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

HATCH W6D2
Back Squat
4 x 4 @ 75/80/80/80%
Front Squat
4 x 5 @ 60/65/70/70%

GYMNASTICS

A. 4 Giant Sets of Strict HSPU
1.3.3.4.2.1
(complete 1, kick down, kick up, complete 2, kick down, then 3, ...
Rest as little as possible in the giant set
Rest as needed after the giant set
If too easy, go to 4/2" deficit or add vest

B. 5min to work to biggest deficit kipping HSPU poss

C. Handstand Walk ladder
*perform outside if possible
2m, 4m, 6m, 8m, ... 20m, 18m, 16m,
10min time cap. Each piece must be complete UB. Rest as needed between.

 

MetCon

CLASS

E2M10M
1 Push Press
70/80/90/95/100+

For Time:
21 Deadlifts 225/155
15 Pull-ups
21 Power Cleans 135/105 (Rx+ = 155/105)
15 Pull-ups (Rx+ = 12 C2B)
21 Shoulder to Overhead 95/65 (Rx+ = 135/95)
15 Pull-ups (Rx+ = 9 BMU)