Warm-up:
(get squat racks ready first, then begin warm-up)
10 Air squats
6 Arch/hollow rolls (3 each direction)
10 FS with an empty barbell
1:00 Hollow hold
5 FS with 40%
1:00 Arch hold
3 FS with 60%
5-10 Cast-aways (strict-toe-to-bar to agressive arch swing)
10 minute cap.
Strength:
1) Front Squat: 80x3x5
WL:
2) 15 minutes to find a 1RM Snatch
Conditioning:
3) 12” AMRAP:
10 Kipping HSPU
30 Dubs
Competition:
AM: #1, then 5X3 strict press AHAP
PM: #2, #3
