Friday Sep 11, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 330pm
    • 450pm
    • 610pm

Like a Baby Black Mamba

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 sets
2 TnG Muscle Snatch + 2 TnG Power Snatch + 2 TnG Snatch
*start w/ empty bar, work to ~40%

WORK
E2M10M
5 TnG Power Snatch
*build to technical max

E3M12M
4 TnG Clean & Jerk
*build to technical max

GYMNASTICS

3 Rounds
3-5 C2B Pull-ups
Rest as needed between

A. Max Effort Unbroken C2B Pull-ups
Rest precisely 1min
B. Max Effort Unbroken C2B Pull-ups

MetCon

CLASS

HATCH W10D2
Back Squat
4x5 @ 60/65/70/75
Front Squat
4x5 @ 60/65/70/70

10min AMRAP
30 KBS 53/35
15 left arm KB Push Press 53/35
15 right arm KB Push Press 53/35