If you are competing tomorrow warm-up hit some light movements that you will see in your comp and then 15-20 mins of light cardio
Everyone else
1) 2 pause Snatch 10 x 1. pause below knee 1 count, pause above knee 1 count, finish the lift. This is a great time to practice gaining ground with your torso as the bar rises, as well as loading your hamstrings
2) Snatch Balance 5 x 2 at or above 100% of max snatch
3) Back Squat 3 x 4 at 75%
4) Handstand walking. line up the tumbling mat short side against the wall. Start out and kick up 1 mat section away from the wall and move your hands until your feet are supported by the wall. Keep progressing back away from the wall. Spend 10-15 mins on this.
Goal is to walk the length of the mat multiple times in a row without faltering (might not happen today and that is ok) when you feel your wrist/shoulders getting achy call it
-In between attempts hit 10 GHDSU +10 GHR (total of 50 each)
5) For time:
2 rounds
30 HR Push-ups
15 OHS (135/95)
400m Run
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