The Cleanist Complex

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP
12/9 Cal Ski
5 Step Down Box Jumps (big jump, landing w/ straightish legs)
9 Heavy rKBS

B. 7 x 1 Power Snatch
*work to heavy single for the day

C. 7 x 1 Split Jerk
*work to heavy single for the day

D. 12min EMOM
min1: 5 DBL DB Push Press (start w/ tough 5, build as able)
min2: 2 x 10m Sled Push (heavier than last week)
min3: 1-2 rope climbs (legless as high as possible)

MetCon

Class

E2:30x5
1 High Hang Power Clean + 1 Hang Power Clean + 1 Low Hang Power Clean + 1 TnG Power Clean

15min AMRAP
15 Hang Power Clean & Jerk 95/65
15 Sit-ups
15 Pull-ups
15 Box Jumps 24/20