The Great 8s

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 x 1 of the complex
Complex = 1 Power Clean + FS from catch position + 1 jerk + 2 strict press from split
work to 45% of 1RM

WORK
Clean & Jerk Triples
55/65% of 1RM
Clean & Jerk Doubles
55/65/75
Clean & Jerk Singles
65/75/80/80

ACCESSORY5 x 2 Clean Pulls @ @ 1RM + 5-10#
*rest 90s bw sets

GYMNASTICS

4 Giant Sets
4.4.5.4.3
C2B Pull-ups
*if no C2B (or a bit too hard, either decrease reps by 1-2 each mini-set or go as high as possible for the giant set)
*rest as little as possible between sets inside giant set
*rest as needed after each giant set

10min EMOM
33% + 2 of best UB set of T2B
if miss, take next min off and continue

MetCon

CLASS

E2M10M
8 Strict Press
25, 45, 55, 60, 65%5 Strict Pull-ups after each set

5 x 2:30 Rounds
Run 400m
AMRAP Push Jerk 135/95 w/ remaining time
Rest 1min between rounds

Score = slowest 400m & total Jerks