Performance
Clean Warmup: Front Squats, Lift off Transitions, Rack Delivery, Tall Cleans, Jerk Step Throughs, Punch and Catch Progressions
A1. Power Clean or Hang Power Clean No more than 85% 1 RM Clean
1.1.1. x 5 Rest 30 seconds
A2. Supinated Pullups X0X1
1,1,1,1,1 Rest two minutes.
B. 3 Clean Pulls @ 90-100% 1RM
x5 Rest 90 seconds. Maintain position before weight increase.
C. 20 seconds on / 10 seconds off
Hollow Body Rocks
Competitor
Snatch Warmup: Overhead Squats, Lift off Transitions, Muscle Snatches, Tall Snatches, Behind the Neck Sots Presses, Punch and Catch Progressions
A 2 Power Snatches
x8 Rest 1 minute. No higher than 80%
B.. 2 Hang Power Cleans
x6 Rest one minute. No higher than 80%
C. HBBS
5 @70,80, 2 @85, 3 @90%, 1 @100% Rest two minutes.
D. FS
5@ 65, [email protected],80,85 Rest 1 -2 minutes.
+
10 min AMRAP
20 Walking Lunges
15 Toes to Bar
10 Burpee Box Jumps (30″/24″) – Step off box. Do not jump down.
*80-90% ME