General programming:

1) Coach led warm-up

2) In 2 even numbered teams complete the following as a relay

50 foot suicide sprint

30 jumping squats

50 foot suicide sprint

Rest 2:00 then

complete as a relay

10 hang power cleans 135/95

30 T2B

10 hang power cleans 135/95

after the last team finishes

Rest 2:00 then

complete as a relay

50 foot suicide sprint

30 jumping squats

50 foot suicide sprint

3) Mobility/stretching

Competition Programming:

1) Find a 1RM snatch

2) Find a 1RM clean and jerk

Notes: No more than 3 fails at the maximal weight

3) 5 rounds for working time

50 ft barbell carry in the front rack 155/110

7  box jumps

7  push presses 135/95

7 box jumps

50 ft barbell carry in the front rack 155/110

Rest 1:1

4) Mobility/stretching