12 sets of:
P. Clean + Hang Clean + Split Jerk
start @ first weight after empty bar and work up
(15min)
50/35cal Bike
30 alt. DB-Snatches (35/25kg)
10 Bar MU
- 7min cap -
Coaches warm up for Snatch
Every 90sec. for 15min (10 sets):
0:00-7:30 H.H. Snatch + Hang Snatch + below knee Snatch (5 sets)
7:30-15:00 Snatch lift off (hold 2sec. at knee) + pause Snatch (2sec. at knee) + Snatch (5 sets)
start at first weight after empty bar and work up in weight (max 85%)
work up to a heavy weight of 5 (RPE 9)
then 2-3x 4 @ 95% of H5
3 sets of:
20 banded good mornings
10 single leg glute bridges (each side)
5-10 reps of: pike leg lift + Hollow rock + straddle leg lift + tuck up + 10m seal walk