Clean it Up

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 2min between rounds

4 Rounds
6 Strict HSPU at biggest deficit possible (or smallest scale)
Rest precisely 2min between rounds

4 Rounds
60% of best UB BMU
Rest precisely 2min between rounds

MetCon

CLASS

Accumulate as many Squat Cleans as possible

5 x 3min Rounds (2min rest after each interval)
12 Pull-ups
75 Double Unders
9 Burpees
AMRAP Squat Cleans w/ remaining time

(Rx = 135/95, Rx+ = C2B, 185/125)

SCORE = TIME (round + time) to 30 Squat Cleans + NUMBER of total SQUAT CLEANS