Every Burpee (almost)

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
1 Hang Power Clean + 1 Hang Clean + 2 Pause Jerks (pause in dip for 2 count)

WORK
1 Hang Clean + Jerk Triples
50/55/65% of 1RM
1 Hang Clean + Jerk Doubles
60/65/70
Hang Clean & Jerk Singles
65/75/85/70/70

ACCESSORY

5 x 1 Jerk Dip & Drive
start @ 100%, build over 5 sets as long as tech stays strong

GYMNASTICS

4 Giant Sets
4.4.6.4.4
C2B Pull-ups
*if no C2B (or a bit too hard, either decrease reps by 1-2 each mini-set or go as high as possible for the giant set)
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

MetCon

CLASS

E3M9M
3.3.2.2 Deadlift Clusters

10 x 2min rounds:
24/18 Calorie Row (17/13 Cal Bike) each round
AMRAP the following w/ remaining time
Rd1. Burpee Toes To Bar
Rd2. Burpee C2B Pull-up (Rx+ = Burpee BMU)
Rd3. Burpee Box Jump Over 24/20
Rd4. Burpee Box Jump 24/20
Rd5. Burpee
Start back at Burpee T2B for round 6
Rest 1min between rounds