5 sets of:
2 P. Cleans + 2 P. Jerks
pause for 2sec. in catch for every Clean and every Jerk
- start with first weight after empty bar and work up -
then
5 sets of:
2 P. Clean + P. Jerks
- keep working up in weight from first part -
5min AMRAP of:
3 H.P. Cleans (40/30kg)
3 Burpee over bar
6
6
9
9
...
Snatch warm up for the whole group
6 sets of:
Below knee Snatch + Snatch
@ 70%+ (no fail!)
3 sets of:
10 alt. reverse lunges (BB in back rack)
rest 90sec. between sets
- 2-3 ramp up sets of 10 reps -
4 sets of:
ME seated banded (red or blue) leg curls
rest 30sec.
4-6 sets as YGIG with a partner
40m off set KB OH/FR carry (20m each)