Goin' Up . . . Goin' Down

Competition Class

Strength

Skils 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
Snatch

Video of mvmts in sucession
link: https://youtu.be/mWffzvDGeg4

SKILL
5 x 1 of Clean Complex
Complex = 2s pause at knee power clean + front squat + split jerk

WORK

Clean & Jerk Triples
40/50/60% of 1RM
Clean & Jerk Doubles
50/60/70
Clean & Jerk Singles
60/70/80/80

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

GYMNASTICS

5 Rounds
60% + 2 of best (recent) unbroken Ring Muscle Up set
Rest as needed between rounds

E2M8M
1:45 Handstand Walk for Distance
*if unable to walk as rounds progress, go to wall holds w/ hand weight shifts

MetCon

CLASS

E2M10M
3 Strict Press (work off 1RM @ following percentages)
45/55/65/75/85 (*85% = max effort unbroken set)
Perform 1 Strict Pull-up after each set of strict press
*work to highest progression or heavy single for the day

24min EMOM
min1: 15/12 Calorie Row (12/9 Cal Bike)
min2: 10 T2B
min3: 6 Clean & Jerk 135/95Rx+ = 155/105