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WOD

1) Take 10-12 minutes and build to a heavy Power Clean

2) Three sets for times of:
300 Meter Run
9 Power Cleans (155/105)
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

Competition Training

1) Snatch Balance + Overhead Squat 5X1
Rest 2-3 minutes

2) 3-Position Snatch 5X1
Upper thigh, knee, below the knee. Rest 2-3 minutes. Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

3) Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders

4) Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

OPTIONAL EXTRA CONDITIONING

1) Easy 1-Mile Warm-Up Run

2) Run 400 Meters @ 80-85%
Rest 3 minutes
Run 800 Meters @ 85-90%
Rest 3 minutes
Run 400 Meters @ 85-90%
Rest 3 minutes
Run 400 Meters @ 80-85%
Rest 3 minutes
Run 800 Meters @ 85-90%
Rest 3 minutes
Run 400 Meters @ 85-90%

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