Competition:
1-2 sessions
A. Front SqT – 5RM + 2×5@90%
b. Running clock
5 minutes if burpees
Rest 1 min
@6 min mark. Every :45, perform 1 snatch starting at 65% and climbing by 5-10 lbs each time Til failure
Rest
C. Hang clean pull – build to heavy 3/5 rep for
The day in 10-12 min *straps allowed
D. Weighted chin ups – 6×3 across : heavy
Rest
E. Sprint repeats
:30 hang power clean 115/83
:30 box jumps
:30 bike
Rest 3:30 X 4
***athlete weakness work