Rhymes with Snatch

Competition Class

Strength

SKILLS & DRILLS

GYMNASTICS

A. 3 x 5 Kipping HSPU

Rest 90s between sets

B. ME UB Kipping HSPU
(1min Time Cap)

C. 5x5 Strict HSPU

*go to deficit if easy, use abmats if too hard

D. Accumulate 1min in free standing HS

OLYMPIC WEIGHTLIFTING

A. 4x3 Tall Clean & Pause Jerk

B. 9 x 1 Hang Clean (from below knee) + 1 Jerk

(70/70/75/75/80/80/85/85/90)

C. 5 x 1 Clean Pulls @ 100%

MetCon

CLASS

HATCH W3D1

Back Squat

1*8 @ 65%

1*8 @ 70%

2*6 @ 80/85%

Front Squat

4x5 @ 60/70/75/80%

 

21-15-9 reps for time:
Power Snatch 95/65
Ring Dips