Hinge, Compress, Jump

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 x 1 of the complex
Complex = 1 Muscle Snatch + 1 OHS + 1 Back Squat to bottom + 3 sotts press
*start light, build

WORK

Snatch Triples
50/50/50% of 1RM
Snatch Doubles
60/60/60
Snatch Singles
65/80/85-90/75/75

ACCESSORY
5 x 1 Low Hang Snatch High Pulls @ 90%
*rest 90s between sets

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Muscle Up + 1 Transition
1 Muscle Up + 2 Transitions
*continue adding a transition (ie. no dip) each round
*rest as needed between sets
*if you miss, start back @ 1&1

MetCon

CLASS

FULLY EQUIPPED

E2M12M
Strict Press 5/5/3/3/1/1/AMRAP
25, 50, 75, 90, 95, 100, 50
*the back off set @ 50% is an unbroken max set

Complete 4 Strict Pull-ups after each set

3 Rounds for Time
20 Deadlifts 225/155
25 T2B
125 Double Unders

*15min time cap