For Weight
12min running clock
90sec. ME Bar MU
rest 60sec.
90sec. ME strict HSPU
rest 60sec.
90sec. ME strict pull ups
rest 60sec.
90sec. ME push ups
rest 60sec.
2min ME Double Unders
6 sets of:
2 narrow grip bnk split jerks + 2 OHS
work up in weight (not max) and work on positions
start @ ~ 60% of Snatch
- go as close as you can with good form (as close as to clean grip) -
3 sets of:
5 Back Squats @ 60/65/70%
3 CMJ after each set
3 sets of:
8-12 GHR
15-25 band pull aparts
6-10 strict leg raises
8-10 palloff press (each side)