8 sets of:
pause Split Jerk (2sec. pause in dip and catch) + Split Jerk
start @ ~50% and work up by feel
For time:
30 WB (9/6kg)
20 C2B
10 STOH (85/55kg)
20 C2B
30 WB (9/6kg)
- 9min cap -
8 sets of:
Hang Snatch + Snatch
start @ 60% and work up by feel (no fails!)
Work up to a heavy set of 5 in sets of 5.
3 sets of:
8-10 singe leg lat. Box step ups (evtl. wtd with KB/ each leg)
rest 60sec. after both legs
8min AMRAP of:
5 Devil presses (2x22,5/15kg)
10 alt. pistols
50 DU´s
3 sets of:
6-10 Hip ext. + GHR
1x 5er-10er Durante Core