Find max weight
5x 5 @ 75-85% of 2RM Clean (no TNG)
7x 2 from rack
work up in weight (start light and focus on technique)
Find max weight for:
H.H. Snatch + H. Snatch + Snatch
then
6x 1 Snatch @ max complex (3sec. pause in bottom pos. and overhead - no stepping forward)
For Weight
For time:
50 WB (9/6kg)
40 T2B
30 Front squats (75/50kg)
20 Bar MU
10 OHS (75/50kg)
- 12min cap -
3x 8-10 double KB FR-rev. lunges (pro Bein/ erst eine dann die andere Seite)
rest 60sec.
then
3x 6-10 GHR rest 60sec.