Chinese Warm Up 5-8min

Snatch 3×1/45% 3×1/55% 2×1/65% 5-7×1/75%
Clean & Jerk 2×1/45% 2×1/60% 5-7×1/70%

If you are not competing this weekend here is your Aux Work!
High Hang Snatch + Power Snatch -MTR- 5-7×3+1/
Snatch Deadlift 3-3-3/RFH
4 Rounds AQAP
5 Box Jumps
10 Supine Pull Up
15 GH Sit Up
20 Kettle Bell Swing

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea 2x2ea 3x1ea
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea 2x2ea 3x1ea
-Split snatch 1-1-1-1-1-1-1 reps

Strength Training (15-20mins.)
Press 5/65% 5/75% 5+/85%

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3

Rest