12 sets of:
P. Snatch + Snatch
start @ first weight after empty bar and work up
10min to work up to a heavy set of:
2 Front Squats with 1sec. pause in bottom
--> RPE 9-9,5
then
3 sets of: 5 reps with 3sec. ecc. @ ~80-85% of H2 (~RPE 9)
rest 1-2min
Snatch warm up for the whole group
10 sets of:
P. Snatch + below knee Snatch
@ 70%+ (no fail!)
3 sets of:
6-8 reverse lunges (BB in back rack)
rest 45sec. between legs
- 2 ramp up sets of 6 reps each side -
Accumulate 100 banded leg curls
In conga line style:
6x 15m (heavy) BB Front rack carry
- 4 teams (Barbells) on 4 racks, go from rack to rack -