Trainer warmup 10 Min.
Skill: 20 Min.
Competitors: 1a: 5×5 1+1/4 BackSquats @ 65%1RM fast and explosive. 1b: 25 Abmat Situps fast and explosive
Fitness: 1a: 5×10 BackSquats, excellent form. 1b: 15 Abmat Situps fast and explosive.
then
Competitors: 15 Min. Time Cap
“Me Myself and My Bar”
100 Push Press (35/20kg)
75 Back Squats
50 Hang Cleans
25 Front Squats
everytime you place the bar on the ground 10 Over the Bar Hops
Fitness: 15 Min. Time Cap
“Me Myself and My Bar”
100 Push Press (20/10kg) scale as needed
75 Back Squats
50 Hang Cleans
25 Front Squats
everytime you place the bar on the ground 6 Over the Bar Hops Penalty.
httpv://youtu.be/ft8k9uET6tY