Essentials:

A. SPU Warm Up (3 each)

B. Olympic Weight lifting meet Style with hang power snatch and hang power clean and jerk

Starting with the snatch, there will be a 13min warm up period then the lifter with the lowest weight on the barbell will go first. Once the weight is loaded the lifter has 1min for 1 attempt. The proses will go down the line of lifters working from lowest weight on the BB to highest. Once everyone has completed one attempt the second attempt will start followed by the third. Before each round of attempts each lifter has to have there weight predetermined. There will then be a 18min period of transition and warm up for the clean and jerk. The same proses will take place on the C&J as did the snatch.

Fitness/ Performance:

A. SPU Warm Up (3 each)

B. Olympic Weight lifting meet Style

Starting with the snatch, there will be a 13min warm up period then the lifter with the lowest weight on the barbell will go first. Once the weight is loaded the lifter has 1min for 1 attempt. The proses will go down the line of lifters working from lowest weight on the BB to highest. Once everyone has completed one attempt the second attempt will start followed by the third. Before each round of attempts each lifter has to have there weight predetermined. There will then be a 18min period of transition and warm up for the clean and jerk. The same proses will take place on the C&J as did the snatch.