ATHLETE

A.“Cement Mixer”
Every 3:00 for 7 Rounds:
300-400 Meter Run
12 Toes to Bar

B. AMRAP15
Team Prowler/Sled Mania
40m Prowler Push
Sled Pull
Rest 60-90 sec

COMPETITOR

1.  Technique Work
A.  3×3 Snatch Balance, light
B.  3×3 Tall Snatch, light
C.  3×3 Tall Clean, light

2.  Snatch
2 Triples at 70%, followed by 3 doubles at 75%

3.  Clean and Jerk
2 Triples at 70%, followed by 3 doubles at 75%

4.  Jerk
4 Triples at 70% – focus on driving and catching high

5.  Conditioning
“Cement Mixer”
7 rounds, every 3 minutes complete:
400m Run
12 TTB