20160814_124658

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