Work up to a heavy weight of:
3 Front Squats
then
3x 3 @ 85% of H3 @ tempo 31X1
4 sets of:
10-12 Partner Beinbeuger
10-20sec. L-sit
8-10 tall kneeling pallof press (each side)
60m KB Farmers walk
Coaches warm up for Snatch
5 sets of:
3-stop Snatch DL (2sec pause 2'' off floor, at knee and mid thigh) + Hang Snatch + below knee Snatch
@ 70%+ (maximum 85%)
3x 3 @ ~75-85% for first set at RPE 7 (3RIR)
rest ~2min
3 sets of:
8-12 GHR
30m Double KB-Front rack carry
6-8x Seitstütz rot. @ 2,5-7,5kg (each side)