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