Every 90sec. for 12min (8 sets)
5 Hang (Squat) Cleans
- start @ first weight after empty bar and work up by feel (focus on efficient transition into the next rep as well as getting that hook grip back) -
5 rounds of:
12 alt. Goblet rev. lunges (DB in goblet pos.)
6-8 single arm DB-Push Press (each side)
8-10 Chinese rows (each side)
rest 60sec. between rounds
work up to a heavy Snatch for the day in 12min (not max! No fails!...The more sets the better)
1) work on Butterfly pull ups/C2B and Bar Mu
or
2) Every 90sec. for 12min (8 sets):
3 pull ups 2 C2B 1 Bar MU (try to get this in one set with efficient transitions)
or a variation of this: 5-3-1 / 6-4-2 / 9-6-3 ect...
4 rounds of:
8-12 Box steps ups (24/20'' - one leg) DB´s in hands
rest 30sec.
8-12 Box steps ups (24/20'' - other leg) DB´s in hands
rest 30sec.
5 single arm DB-press (each arm)
rest 30sec.
10-12 chest supp. DB-rows with 1sec. hold @bench
rest 60sec.