Trainer Warmup 15 Min.

Skill: Squat Clean (20 Min.)

Competition: Warmup to a heavy  Squat Clean. then

Emom 12 Mins.
First 4 Mins.: 2 Reps @ 75%1RM
Second 4 Mins.: 1 Rep @ 85%1RM
Third 4 Mins.: 1 Rep @ 90%1RM

Fitness:

Competition: Warmup to a solid  Squat Clean. then

Emom 12 Mins.

First 4 Mins.: 2 Reps @ light weight
Second 4 Mins.: 1 Rep @ medium weight
Third 4 Mins.: 1 Rep @ 90% challenging weight.

All Reps at good form. If you can´t Squat Clean go for a Power Clean + FS. As you get farmiliar with the movements simply connect ´em.

then Open Prep.

Competition
with a 10 min. Running Clock
15-12-9-6-3
Hang Power Clean 70/50kg
TTB
with the remaining time Amrap of Burpees over Bar.
Score: Time + Reps. Scale weights as needed

Fitness:
with a 10 min. Running Clock
15-12-9-6-3
Hang Power Clean 50/30kg
TTB/Hanging Knee raise
with the remaining time Amrap of Burpees over Bar
Score: Time + Reps. Scale weights as needed

Oly Lifters Matter.

Hansi PR´ing 10 kg on his Clean&Jerk by simply putting on a pair of Reebok CrossFit Oly Lifters plus.