Like a baby brown relcuse

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

WORK10min 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 WK4D2
Back Squat
4x8 @ 65/70/75/80
Front Squat
4x5 @ 60/65/70/70

GYMNASTICS

4 Giant Sets
3.4.5.4.3
C2B Pull-ups
*if no C2B (or a bit too hard, either decrease reps by 1-2 each mini-set or go as high as possible for the giant set)
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

10min EMOM
33% of best UB set of T2B
if miss, take next min off and continue

MetCon

CLASS

HATCH W5D2
Back Squat
4 x 6 @ 65/75/80/80%
Front Squat
4 x 6 @ 60/65/70/70%

Reverse Annie
10-20-30-40-50 Reps for Time:
Sit-ups
Double Unders