Like Nancy, but Nastier

Competition Class

Strength

Skills and Drills

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
4 x 3 Positition Clean + Jerk @ each position
*top down

WORK

5 x 1 Power Clean + Push Jerk (building)

2 x 1 Clean @ 80% of best for the day

GYMNASTICS STAMINA

4 Rounds
60% of best UB T2B
Rest 1:45 between sets

 

MetCon

CLASS

8min to work to a 1RM OHS (from the floor)

Nasty Nancy
5 Rounds for Time:
500m Run
15 OHS 135/95
15 Burpees over the Bar
(Rx+ = 185/125, Bar Facing Burpees)

*30min time cap