RX
1. Warm-Up
Row 300m
20 Empty Bar Back Rack Snatch Grip Push Presses
20 Overhead Squats
20 Overhead Walking Lunges
2. “OLY Practice Session”
Build up to moderately heavy snatch single
Build to a moderately heavy clean and jerk single
Don’t be hero today, You’ll get your chance next week. This is merely a practice session.
SCALED
1. Warm-Up
Row 300m
20 Empty Bar Back Rack Snatch Grip Push Presses
20 Overhead Squats
20 Overhead Walking Lunges
2. “OLY Practice Session”
Build up to a snatch single
Build to a clean and jerk single
COMPETITION
1. Warm-Up
Slow 5 Minute AMRAP
5 Burpees to Target
5 Second L-Sit on Rings
2. Side Work
Accumulate 30 Strict HSPU in sets of 2-4.
Take your time.