Competition: You'll need to arrive early by at least 30 minutes to complete this work. 45 minutes would be optimal.

Hang Snatch: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

Hang Clean and Jerk: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength:

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week

3a) 3X5 Strict Weighted Pullups, heaviest possible

3b) 3X10 Good Morning