Snatch Complex

4 sets of:
Muscle Snatch + H.P. Snatch + 2 tempo OHS @ 3111
work up in weight
then
6 sets of:
P. Snatch + below knee Snatch
work up in weight (no fails!)

WOD

10min AMRAP of:
10 Thrusters (42,5/30kg)
10 Pull ups
10 alt. DB Snatches (22,5/15kg)
30 DU´s

Clean and Jerk warm up

Coaches warm up for Clean and Jerk

Clean and Jerk

6 sets of:
Clean pull + P. clean (2sec. pause in catch) + Front Squat (3sec. pause in bottom pos.) + P. Jerk (2sec. pause in catch) + Split Jerk (2sec. pause in dip and catch)
- start @ 50% of 1RM and work up in weight (no more than 75% of 1RM) -

Deadlift

work up in weight for:
3 DL (2sec. pause at knee and 4sec. ecc. - no TNG)

Farmers walk / Cossack Squat

4-6 sets of:
15m Farmers walk (work up in weight)
- 12 alt. goblet cossack squats after each set (work up in weight) -

Accessories

3 sets of:
8-12 GHR
6-8 ring body saw