work up to a heavy double.
then 3x 2 @ 90%
21-15-9 of:
STOH (60/40kg)
C2B
- 8min cap -
Every 2min for 10min:
2 Clean and Jerks @ 80%+
4 sets of:
1 Snatch pull + 3 Hang pulls
@ 95% of 1RM Snatch
10, 5, 10, 15
go heavy for each set but not max!
start @ ~60-70% for first set
3 sets of:
6-8 partner nGHR
6-10 Box pikes - scale to 10-20sec. pike hold
je 10-20sec. Y-W-T-A hold