Every 10

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

WORK

10min 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 TESTING

3 sets of 2-4 Bar Muscle Ups

Max Effort Unbroken Bar Muscle Ups
Rest 1min
Repeat test3 sets of 3-7 T2B

Max Effort Unbroken T2B
Rest 1min
Repeat T2B test

*text results to 403.404.1917

MetCon

CLASS

E90s x 7
1 Push Press
60/65/70/75/80/85/90*
*90 = Unbroken AMRAP

3 Strict Chin-ups after each Strict Press

E10M30M
Row 40/30 Cal (30/20 Cal Bike)
20 Burpees
20 Pull-ups