8 sets of:
2 Snatches
start @~50% and work up by feel
5 sets of:
2 (pause for 2sec. at bottom pos. for first rep)
start @~ 90% of max Snatch weight
- scale to bnk P. Jerk if OHS pos is limited -
6x 6 @ ~70%
rest ~1-1:30min
7 sets of:
2 OHS (1. squat @ tempo 31X1)
start @ ~70% of Snatch and work up by feel
4x 2 @ ~ 90%
rest as needed
3 sets of:
6 reverse lunges (Barbell in back rack)
rest 60sec. between legs
For time:
9 Bar MU
9 P. Cleans (85/55kg)
18 BJ (30/24'')
6 Bar MU
6 P. Cleans
12 BJ
3 Bar MU
3 P. Cleans
6 BJ
- 9min cap -
Accumulate 1-1:30min in L-sit
then
3x 30m Double KB-FR-walk (with a partner as YGIG)