8 sets of:
Halting Snatch Deadlift + Hang Power Snatch (2sec pause above knee) + OHS (2sec pause in bottom)
- Start at first weight after empty Bar and work up in weight -
Then Every 30sec for 5min:
1 Hang Power Snatch @heaviest weight
For Time:
9-6-3 Devils Press (2x22,5/15kg)
18-12-6 T2B
(5min cap)
3 sets of:
5 half kneeling KB Windmills (each side)
3 Depth Jumps
3 Tempo OHS (55X1)
12 min to work on:
Snatch Pull + Hang Snatch + below knee Snatch
- no fails! -
Find 3RM OHS from Rack