Dead Clusters

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 Snatch Complex
Complex = 3s Snatch Pull +
3s Snatch High Pull +
Power Snatch + Snatch
*start with empty bar, build over 5 sets but stay LIGHT

WORK
Snatch Triples
42/52/62% of 1RM
Snatch Doubles
52/62/72
Snatch Singles
62/72/82/82

ACCESSORY
5 x 2 Snatch Pulls @ 1RM + 5-10#
*rest 90s between sets

GYMNASTICS TESTING

3 sets of 3-7 Kipping HSPU

1min AMRAP
Kipping HSPU
Rest 1min
Repeat AMRAP

*text results to 403.404.1917

MetCon

CLASS

E3M12M
Deadlift Cluster Sets 3.2.1.1

 

5 x 3min Rounds
3 Power Cleans 185/125
5 Strict HSPU
7 T2B
*rest 1min bw rounds