4 sets of:
pause Split jerk (2sec. in dip and catch) + Split Jerk
start @ ~ 50% and work up
6 sets of:
1 Split Jerk
work up to a heavy weight
3 rounds of:
7 STOH (70/47,5kg)
14 T2B
50 Air squats
- 10min cap -
10 sets of:
1 Hang Snatch
start @ 65% and work up by feel (no fails!)
4x 7 @ 82,5%
rest 3min+
3-4 sets of:
8-12 GHR
10 Hollow rocks
8 V-ups
6 tuck-ups
10m seal walk