2 rounds of:
30sec. ME P. Snatches (DNG) @ ~50%
rest 60sec.
30sec. ME P. Snatches (DNG) @ ~60%
rest 60sec.
30sec. ME P. Snatches (DNG) @ ~70%
rest 60sec.
3 sets of:
4 tempo Front squats @ 42X1 (RPE8)
rest 30sec.
6-12 (ring) push ups @ 2111
rest 30sec.
10-12 DB bent over rows
rest 60sec.
Every 20sec. for 2min (6 sets)
1 Snatch @ 70-75%
rest 1min
Every 20sec. for 2min (6 sets)
1 Snatch @ 80-85%
rest 1min
Every 30sec. for 3min (6 sets)
1 Snatch @ 85-90%
1) 10min to work on Butterfly pull ups/C2B
or
2) prep for 20.1
3 sets:
15-20 band pull aparts
10-15sec. Y-W-T hold
10-12 Partner Beinbeuger
8-10 tall kneeling pallof press (each side)