2 metcons, 2 maxes

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 x 1 of the complex
Complex = 1 Power Clean + FS from catch position + 1 jerk + 2 strict press from split
work to 42% of 1RM

WORK
Clean & Jerk Triples
42/52/62% of 1RM
Clean & Jerk Doubles
52/62/72
Clean & Jerk Singles
62/72/82/82

ACCESSORY

5 x 2 Clean Pulls @ @ 1RM + 5-10#
*rest 90s bw sets

GYMNASTICS

3 Rounds
5 Ring Swings (hold something in feet)
4 Banded Transitions
3 Kipping Ring Dips

On a 10min clock:
"1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
1 + 4, 1 + 5 and so on"
*use low rings & band if needed for strict
"*if you miss a strict MU,
continue on with kipping"
"*if you miss a kipping MU,
start back @ 1 + 1"

MetCon

CLASS

On a 28min clock:
7min AMRAP
2, 3, 6, 8, 10 . . .
Power Snatch 95/65
Box Jump Overs 24/20
then....
7min to find 1RM Power Snatch
then....
7min AMRAP
3, 6, 9, 12, 15....
Clean & Jerk 135/95
T2B
then....
6min to find 1RM Power Clean

Score =
AMRAP1, PS, AMRAP2, PC