8x 3 P. Snatches (Drop and go)
start @ first weight after empty bar and work up
3 rounds of:
9 DL (100/70kg)
12 Pull ups
15 WB (9/6kg)
- 6min cap -
work up to 80% of 1RM Snatch
then
Every 90sec. for 6min (4 sets)
3 Snatches @ ~80%
9-7-5 of:
P. Clean (80/50kg)
HSPU (2" def. for men)
goal time --> sub 5min
3sets of:
30m single arm KB-Front rack carry (each arm)
5-7 single arm KB-rom. DL (each side)
10-15sec. Y-W-T hold