That's Awful Annie

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

1 Snatch Pull + 1 Muscle Snatch + 1 Power Snatch + 1 Snatch
*aim for each rep to build on the previous

WORK

9 x 1 of the complex
1 Snatch Pull + 1 Power Snatch
build for 3, back off for 1, build for 2, back off for 1, build for 2

3 x 1 Power Snatch @ 85% of best in the complex today

GYMNASTICS STAMINA

4 Rounds
60% of best UB C2B
Rest precisely 1:45 between rounds
*if C2B volume is more than 80 reps, go to 5 x 5 strict C2B pull-ups (AHAP)

MetCon

CLASS

8min to find 1RM Clean

Awful Annie
For Time:
50 - 40 - 30 - 20 - 10
Double Unders
MB Weighted Sit-ups 20/14
Clean 5 - 4 - 3 - 2 - 1

Rx = 155/105
Rx+ = T2B, 225/155 (++ weighted rope)
RX+++++ aka Games potential = Weighted Rope, GHD, 275/185

*25min time cap

*cleans should be heavy (@ 80ish %)