work up to a heavy set of:
3 dead stop strict press
Every 90sec. for 12min (4 sets each)
1. 5 strict (wtd.) pull ups
2. 8-12 DB Floor press (1sec. pause on floor)
3 sets of:
8 blackburns
6-8 single arm ring rows (each side)
30sec. pull apart hold
rest 30-60sec.
Coaches warm up for Snatch
Every 2min for 12min (6 sets)
Snatch + below knee Snatch + Hang Snatch
@ 65%+ (maximum 75%)
5 sets of:
5 Back Squats @ RPE 8 (2RIR for every set)
rest 60sec.
2-5 strict MU (scale to partner assisted strict MU or neg. MU for 1-3 reps/ 2-4 strict ring Dips with 2sec. pause in the deep bottom pos.)
rest 60sec.
3 giant sets of:
15m Death march (DB´s or KB´s)
6-10 strict leg raises (controlled ecc.)
10-12 incline chest supp. DB rows
10x gymn. breast stroke 10x Y to W 10sec. T-hold