6x 3 Hang (squat) Snatch - only catch as deep as you can maintain good positions!
@ 65-85%
work up to a heavy set of:
4 Back Squats with tempo 31X1 --> RPE 9 for last set
then
1x 8-12 Back Squats @ ~80% of H4 (no tempo - keep tension, no pause in any position)
activation warm up for the whole group
3 sets of:
3 Front Squats @ tempo 31X1
@ RPE 9,5 for all sets
rest ~2min
3 sets of:
6-8 single leg DL with 2xKB´s
rest 30sec after each leg
8 rounds of:
9 OHS (42,5/30kg)
6 Burpee BJ (Box facing - 24/20'')
3 Bar MU
- 12min cap -