Bode learning to clean like Maya (who has a 130 clean at age 12).1. Muscle ups
5 x max Muscle ups, :30 rest between sets
Odd: 3 Power Clean
Even: 40 Double unders
3 x 25 reps
4. 10 min Recovery Row
Slow and easy, no straps and no screen - flip it up or throw a t-shirt over it.
Athletes that are competing on Saturday - be sure to know the format and standards of all the wods. They are posted on the Competitors Competition site. This is an important part of competing. It is not good enough to think you know the standards of a Clean and Jerk. Always take responsibility and create confidence by knowing everything that you can about your event. Knowledge is power.
The site will also have live scoring updates so your buddies from home can follow you throughout the day.
Lastly, remember as you travel, mentally prepare, and compete on Saturday to only focus on what you can control. You will get no benefit from worrying about the other competitors, the judges, the spectators or the scoring. Instead create a successful mindset by focusing on your mental visualization, nutrition throughout the day, warming up and cool down appropriately, staying present during the competition and having fun.