Test, Retest

Competition Class

Strength

SKILLS & 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
4 x Snatch Complex
1 High Hang Muscle Snatch + 1 High Hang Power Snatch + 1 Hang Muscle Snatch + 1 Hang Power Snatch + 3 OHS (pause 5s at rock bottom on last squat)

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
B. 5 x 1 Hang Power Snatch (or from blocks @ just above knee)
*work to technical max

ACCESSORY
5 x 1 Snatch Pulls w/3s descent back to ground @ 100%

GYMNASTICS STAMINA

4 Rounds
60% of best UB BMU
Rest precisely 1:30 between rounds

4 Rounds
60% of best UB T2B
Rest 1:30 between sets

MetCon

CLASS

On a 25min clock:
Run 1mile for time
with remaining time, find 1RM Back Squat

*score = mile time & back squat
*compare to June 29