FUNCTIONAL FITNESS
30min for Max Cals (combined score)
Partner 1 works on Cals while the other performs:
Partner 2
1 Round:
50 DU/75 Single Under
5 Shoulder to Overhead
10 Squat Thrust
- Partner 1 works on Max Cals while Partner 2 complete 1 round.
- Partner alternate from max cals to 1 round of movements
STANDARD: 45/35 lb
RX: 95/65 lb
SPORT: 115/85
COMPETITION: 135/105
OLYMPIC LIFTING
Part 1:
A) PS + OHS; 3+2; every 2 min – build gradually in 3 sets
B) Power snatch + squat snatch; 1+2; build to best set in 15 min Then
Snatch singles at best set; 3 attempts
Part 2
A) HPC (BK) + PC + FS; 1+1+1; every 2 min build gradually in 3 sets
B) Hang squat clean (BK) + Squat clean; 1+1; every 2 min; build in 3 sets Then
Squat clean; sets of 2; build to best in 15 min
C) Split jerk; take off rack 3-3-2-2-1-1-1; build to best single