21 Power snatch
15 thrusters
9 squat snatch
135/95/95/65
rest 5 minutes
then 5 rounds
15 WB
10 burpees
5 MU
Oly Program:
DAY 2
-REST DAY before the Comp
-You can come in and work up to 80% in Singles for both of your major lifts
If not competing then you can either (MAX out this day if you can’t during the weekend or do the above lifts to 80% and then…
A) 5x3 Deadlift@ 77.5%
B) 4x12 GHD sit-ups (rest as needed)
C) 4x12 Back Extensions (rest as needed)