ATHLETE
A. Olympic Lifting Skill Work
B. “Tootsy Roll”
15 Overhead Squats (95/65)(85/55)(75/35) or Overhead Walking Lunges
15 Chest to Bar Pull-ups
15 Squat Snatches*
15 Chest to Bar Pull-Ups
15 Front Squats
15 Chest to Bar Pull-Ups
15 Squat Cleans*
15 Chest to Bar Pull-Ups
*Newer athletes will do Power Snatch and Power Clean
COMPETITOR
With a running clock…
1. 5 minutes to work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3. 5 minutes to work up to a heavy single OHS
4. 5 minutes to work up to a heavy single Snatch Balance
5. 5 minutes to work up to a heavy single Squat Snatch
6. 5 minutes to work up to a heavy single Front Squat
7. Conditioning
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B
