Up Up 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
4 x 3 Positition Clean + Jerk @ each position
*top down

WORK

5 x 1 Clean Pull + Clean

2 x 1 Clean @ 80% of best for the day

GYMNASTICS STAMINA

4 Rounds
60% of best UB C2B
Rest precisely 2min between rounds
*if C2B volume is more than 80 reps, go to 5 x 5 strict C2B pull-ups (AHAP)

MetCon

CLASS

E2M12M
4 Strict Press
25, 50, 60, 70, 80, 55 (AMRAP)

4 Bent Over Rows after each set

15min AMRAP
12 Box Jump w/ step down
12 1-arm OH Lunges L 50/35
12 ALT DB Snatch 50/35
12 1-arm OH Lunges R 50/35