8 sets of:
P. Snatch + Hang Snatch
start @ ~65% and work up in weight
12-10-8-6-4-2
Front Squats @ ~60% of 1RM Clean (or minimum 50% of 1RM Front Squat)
24-20-16-12-8-4
T2B
- 12min cap -
20min easy run
1-2 movement flows
1-2 upper body stretches (hold for 2min)
1-2 lower body stretches (hold for 2min)
5min nose breathing (2-3sec. in 6-8sec. out)