Competitors Warmup + Mobility Prep
Then,
A. Snatch – Double
^ drop from top, right back on the bar for second lift.
B. 5RM TnG – SqT or Power – whatever obtains max #
C. FS – establish 10RM in 10 min and no more than 2 sets.
D. AFAP
10 C & J 135/93
5 C & J 165/108
5 C & J 185/113
5 C & J 205/123
3 C & J 225/133
2 C & J 245/143
^ power or squat. Ideally power will be faster but as weights increase if you have to squat clean, that’s fine.
E. 400m Sprints x 5 , resting 2 min between.
F. 7 min Recovery Row – Z1
*** rest between C & D and D & E