ATHLETE

A.  Back Squat 5×5

B.  Teams of 2:
2 Rounds for time of:
40 Overhead Squats (95/65)(75/55)
40 T2B
20 Power Snatch
20 Pullups

COMPETITOR

A.  Snatch

With a running clock
1. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
2. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
3. 8:00-12:00
work up to a heavy single hang Squat Snatch
4. 12:00-16:00
work up to a heavy single Squat Snatch
5. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

B.    Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Squat Snatch, 115/80
20 Bar MU

REGIONAL

A. For time:
15-10-5:
Power Clean, 155/105
HSPU
Directly into…
15-10-5:
Hang Power Clean, 155/105
Ring Dip

B. Run Conditioning
A. EMOMx10: 200m Run
rest 5 minutes
B. EMOMx10: 200m Run