Like a Baby Bearded Dragon

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

GYMNASTICS

5 Rounds, for quality
60% of best UB Bar Muscle Up set + 3
Rest as needed between
*if percentage = high reps, do not go over 50 BMU

10min EMOM

25% of best UB Strict HSPU set + 3
ex.  if 16, complete 4 + 3 (so 7) EMOM for 10min
*if easy, go to 4/2" deficit

MetCon

CLASS

HATCH WK3D2
Back Squat
2*10 @ 60/65%
2*8 @ 70/75%
Front Squat
4*5 60/65/70/70

8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Devil's Press 50s/35s
DBL DB Step-ups 50s/35s to 24/20