CHOOSE YOUR ADVENTURE

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
3 Position Clean & Jerk (high to low - starting @ 30% or so)

WORK

A. 5 High Hang Power Cleans
*building
B. 5 Hang Power Cleans
*back off from A, build again
C. 5 Low Hang Power Cleans (just below knee but w/o touching ground)
*back off from B, build again
D. 5 x 2 Jerks
*building

ACCESSORY

5 x 1 Jerk Dip Drives (start heavier than D, build over the 5 as long as you can maintain your position)

GYMNASTICS SKILLS

7min AMRAP
30% of best UB C2B Pull-ups
Bike 7/5 Cals

Rest 3min

10min AMRAP
10 Ring Push Ups
12 Alt Step Ups 24/20
30/21 Cal Row

MetCon

CLASS

E2M10M
3 Back Squats + 6 Jumping Lunges

8min AMRAP
2, 4, 6, 8, 10, 12 . . .
Devil's Press 50s/35s
Calorie Row / Bike

Rest 2min

8min AMRAP
**YOU CHOOSE THE REP SCHEME, BUT THEY MUST BE EQUAL**
(example: 5 DevP, 5 Cal AMRAP for 9min)
Devil's Press 50s/35s
Calorie Row

SCORE = squat weight, AMRAP 1 total reps, AMRAP 2 total reps