Every 90sec. for 15min (10 sets):
P. Clean + Below Knee Clean + Split Jerk
start @ first weight after empty bar and work up
10min to work up in weight for:
3 Front Squats with 2x3sec. pause (at mid range and bottom position) to RPE 8 (in sets of 3)
then
3x 3 pause Front squats at that weight (adjust weight if necessary to stay at RPE 8)
rest 1-2min
Snatch warm up for the whole group
10 sets of:
P. Snatch (2sec. pause at knee and in catch) + Hang Snatch + OHS (2sec. pause in bottom position)
- start @ first weight after empty bar and work up (maximum 75%) -
4 sets of:
8 walking lunges (BB in back rack)
rest 1-2min
- all sets @ RPE 8-9 -
3 sets of:
6-8 nGHR (controlled ecc. --> 3-6sec.)
rest 60sec.
use PVC to control eccentric and help on concentric
4 sets of:
20m Double DB OH carry
ahafa