ATHLETE

A. Squat Clean  10×1 @ 80-90%

B. 12 min AMRAP

12 HSPU
12 Overhead Walking Lunge Steps (115/80) (95/65)
12 Hang Power Cleans (115/80) (95/65)

COMPETITOR

A. Squat clean 10×1 @80-92.5%
Move up based on feel. Percentages based on test week max, unless you’ve hit a heavier squat clean recently, then you may use that.

B. 3 Rounds
Row 500/400m
Rest 1 minute
Row 400/300m
Rest 1 minute
Row 300/200m
Rest 3 minutes

Then, depending on your weaknesses, choose TWO of the following:

C1. 4 Rounds
21 HSPU
15 OH lunge steps with 155/105lbs axle bar
9 Hang power cleans with 155/105lbs axle bar

C2. Every 90 seconds for 9 minutes
SPRINT 200m
12 Toes to bar

C3. Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×4 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

C4. 5 Rounds
80′ Forward facing sled drag HAF
Rest as needed