A. Context : Competition
Context : Competition
Scaling up when appropriate.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
One 10s Crab Bridge,
One 20s Deep Squat with elbows pushing knees outScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 sets of 5 with an Empty Bar :
Straight Leg Deadlift,
Front Squat,
Hang Muscle/Power Snatch,
Behind the neck press (Snatch width),
Overhead SquatScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 8 minutes working on Ring – dip and Muscle – up progressions.
Scoring: Not Scored
F. 4 Rounds For Time of Overhead Squats, Power Clean and Jerks, AbMat Sit-Ups, and Burpees over the Barbell
4 Rounds for Time:
– 5 Overhead Squats @ 115/55 lbs
– 10 Power Clean and Jerks @ 115/55 lbs
– 15 AbMat Sit-Ups
– 15 Burpees over the Barbell
Rest 1 minute between each round