Warm-up
200m Run
10 Power Cleans
7 Push-jerks
7 Split Jerks
-Shoulder stretching with bands
Oly (16 Minutes)
1. EMOM8
2 Power Cleans
2. EMOM8
1 Push-jerk
1 Split-Jerk
Strength
Back Squat
3-3-3-3
-Between sets warm-up hspus
WOD (20 min)- Hard cap
200 m Run
15 Clean and Jerk (135/95)
200 m Run
15 MU
200 m Run
15 Power Snatch (135/95)
200 m Run
15 PHSPU
Regional- 12 MUPs/PHSPUs
Open- 8 MUPs/HSPUs, (115,80)