Our Olympic Lifting class offers a new and dynamic workout that develops strength and power as well as total body strength. Our highly qualified Strength and Conditioning coaches from the University of Miami bring a new model of performance training that will have you lifting heavier, faster, and becoming more explosive. Focusing on Olympic Lifts: Cleans, Snatches, and Jerks, while emphasizing compound lifting: Squats, Dead Lifts, and Upper Body Barbell movements. These lifts combined with accessory lifts will develop you further as an athlete guaranteed!


Main - Competitors WOD

Weightlifting

Paused Front Squat (3x3 Hold at bottom position for 10 sec. Rest 2 min)

Metcon

"Big Clean Complex" and Muscle Ups (4 Rounds for reps)

A. Inside of 1 minute complete the following complex with 135/95lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex with 155/105lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex with 185/125lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135lb barbell:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.
One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.