3 sets of:
4 Split jumps (each side)
15min EMOM
0:00-5:00 2 H.H. P. Snatch
5:00-10:00 2 H.P. Snatch
10:00-15:00 P. Snatch + H.P. Snatch
start at first weight after empty bar and work up in weight
3 sets of:
8-10 lat. box step downs (each side)
rest 90sec. between sets
- 6-10 strict leg raises + 20sec. plank var. in each 90sec. rest window -
Coaches warm up for Clean and Jerk
Every 90sec. for 15min (10 sets):
0:00-4:30 3 Hang Clean and Jerks (3 sets)
4:30-9:00 P. Clean + below knee Clean + 2 Jerks (3 sets)
9:00-15:00 2 Clean and Jerks (4 sets)
start @ first weight after empty bar and work up over all 10 sets (maximum 85%)
work up to a heavy weight of 3 reps (RPE 9)
then 2-3x 3 @ 95% of H3
4 rounds of:
16 alt. DB-FR rev. lunges (2x22,5/15kg)
16 strict HSPU
16/13cal row
- 10min cap -
3 sets:
8-12 GHR
10-12 Partner Sideplank (each side)
8-12 (feet elev.) ring rows