Warm up - 2 min barbell quad smash (each leg), crossover symmetry activation, banded couch stretch, ankle rolls, straddle hamstring stretch, pigeon stretch, 30 air squats (Varying stance and toe angle), 20 shoulder rolls, 10 OHS, warm up w/barbell until loose…
3 Sets (Around same weight, around 75% of max FS)
3 Front Squat
3 Back Squat
Snatch
-Build your way up to a heavy double for the day!
Low Hang Snatch High Pulls
3 x 5 reps @ 75% (Use straps)
“The Standard”
For time: This had a 12 min cap at the games so pace accordingly.
30 Clean and Jerk 135/95#
30 Ring Muscle Ups
30 Power Snatch 135/95#
Tricep Ext (whatever exercises you like)
8 x 12-15 reps