Work up to find a heavy weight of 2
then
3x 3 Push Jerk @ ~80% of heavy 2rep
8min AMRAP of:
3 P. Press (60/40kg)
3 Pull ups
6 P. Press
6 Pull ups
9
9
...
Find max P. Snatch in 10min
then
20 P. Snatch @ 90% (for time - 10min cap)
10min EMOM
1. 6-8 OHS @ 70-80% of Snatch
2. 2-6 MU
3 rounds of:
21 cal row
15 SHSPU
9 Burpee BJ over (24/20`` Box facing)
- 11min cap -
3-4 sets of
8 blackburns
10-12 ring rows
30-40sec. band pull apart hold
rest 60sec.