Fitness:

A.) Double KB – Front squats

5×5 (1.5/1)

B.) 6 rounds – 3 min per round (alternate)

1st – 2 lap Run

then 20 DB snatch

2nd – 300m Row

then 50 DU

Perform:

A.) Front Squats

5×3

B.) 6 rounds – 3 min per round (alternate)

1st – 400m Run

then 20 DB snatch

2nd – 400m Row

then 50 DU

Compete:

A1.) Clean and Jerk – 15 min.

A.) Front Squats – Heavy 3 rep

B.) 6 rounds – 3 min per round (alternate)

1st – 400m Run

then 20 DB snatch

2nd – 500m Row

then 50 DU

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