Testing Testing 1, 2

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 sets
2 TnG Muscle Snatch + 2 TnG Power Snatch + 2 TnG Snatch
*start w/ empty bar, work to ~40%

WORK
E2M10M
3 TnG Power Snatch
*build to technical max

E3M12M
5 TnG Clean & Jerk
*build to technical max

GYMNASTICS

4 Rounds
60% of best kipping HSPU
Rest precisely 1:45 between rounds

4 Rounds
6 Strict HSPU at biggest deficit possible (or smallest scale)
Rest precisely 1:45 between rounds

4 Rounds
60% of best UB BMU
Rest precisely 1:45 between rounds

MetCon

CLASS

HATCH W12D2 (sort off)
Back Squat
4x5 @ 60/70/75x2
Front Squat
5 @ 60, 3 @ 70, 2 @ 80/90, 1 @ 95+, 1@ 101+

For Time:
Row 1000m
or
Assault Bike 60/48 calories

*5min time cap

*set monitor to count down from 1000/800
*note R (rower) or AB (bike)
*please note FS PRs