Monday Nov 02, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Just a couple o' rounds

Competition Class

Strength

Skills and Drills

GYMNASTICS STAMINA

7min AMRAP
3/2 Ring Muscle Ups
3 DB Ground to Over Shoulder 150/100

Rest 5min

7min AMRAP
5 HSPU (strict for as many reps as possible each round)
5 T2B
5 RKBS 70/53

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
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch + 1 10s hold OHS

WORK

A. 5 High Hang Snatch
*building
B. 5 Hang Snatch
*back off from A, build again
C. 5 Low Hang Snatch (just below knee but w/o touching ground)
*back off from B, build again

ACCESSORY

3 x 3 Snatch Pulls @ 80%

MetCon

CLASS

E90s x 9
1 Thruster (build to heavy single)

2 Rounds for time:
35 Burpees
20 Front Squats 135/95
15 Power Cleans 135/96
10 STOH 135/95

*15min time cap