Sprint!

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 the complex
1 Muscle Snatch + 1 High Hang Power Snatch + 2 BTN Push Press + 1 Drop Snatch

WORK

A. 5 x 1 High Hang Power Snatch (or from blocks @ power pos)
*work to 80%, then back off to 50% and start B
*after each rep, box jump AHAP landing w/ straight legs

B. 5 x 1 Hang Power Snatch (or from blocks @ just above knee)
*work to technical max
*after each rep, box jump AHAP landing w/ straight legs

C. 5 x 1 Power Snatch

ACCESSORY

5 x 1 Snatch High Pull

GYMNASTICS CONDITIONING

4 Rounds
60% of best kipping HSPU
Rest precisely 1:30 between rounds
*if over 25 reps, go to deficit that you can do 12-20 each round

4 Rounds
6 Strict HSPU at biggest deficit possible (or smallest scale)
Rest precisely 1:30 between rounds

MetCon

CLASS

E3M30M
6 Burpee Box Jump Overs 24/20
Sprint 200m
Rest remaining time*score = slowest & fastest time
*Rx+ = burpee box jump all the way over (ie. no touchy touchy)