6 sets of:
P. Clean + Clean + P. Jerk
start @ 65% and work up in weight by feel (no fail!)
For time:
12 Bar MU - scale reps as needed or to Jumping/banded Bar MU, C2B, Pull ups or strict banded pull ups or Ring rows
21 DL (100/70kg) - scale load accordingly to move heavy but safe for the STOH (one weight for all movements)
9 Bar MU
15 Hang P. Cleans (100/70kg)
6 Bar MU
9 STOH (100/70kg)
- 7min cap -
Coaches warm up for Snatch
5 sets of:
H.H.V. Snatch + H.H. Snatch + Hang Snatch
@ 65-80% of 1RM
5 sets of:
5 Front Squats
start @ 70% and work up in weight (last set @ RPE 8,5 - possibly 2RIR)
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.
3-4 giant sets of:
8-12 GHR
8-15 tempo ring rows @ 2020
6-8 ring body saw
15-25 band pull aparts