Pew. Pew.

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

5 x 1 of the complex
2s pause (@ knee) power clean + 1 Front Squat + 2s Pause (in dip) jerk

WORK

A. 12 x 1 Power Clean
starting @ 40%, 3 rounds of 3 building, 1 back off
ex: 40/50/60/50, 60/65/70/65, 75/80/85/80

B. 3 x Jerk Triples
40/50/60
3 x Jerk Doubles
65/70/75
3 x Jerk Singles
80/85/90

ACCESSORY

5 x 1 Depth Jumps
*drop off bench/box, land, jump on box

GYMNASTICS SKILLS

7min AMRAP
7/5 Cal Bike
7/5 C2B Pull-ups

Rest 3min

8min AMRAP
10 HR Push-ups
20 Walking Lunges
30/21 Cal Row

MetCon

CLASS

E2M10M
3 Deadlifts (@ 55-65% + bands)
5 DBL DB Strict Press

18min AMRAP
4 Strict Press 95/65 or 4 Strict HSPU
16 Goblet Lunges 50/35 or 8 Alt Pistols 35/20
16 Alt DB Snatch 50/35