12 sets of:
Bnk P. Jerk (1sec. pause in catch) + 2 OHS with 3sec. ecc.! - Snatch grip -
start @ first weight after empty bar and work up
4 sets of:
5 DL (TNG - 4sec. ecc.) @ RPE 8-9
rest 30sec.
8-12 single arm DB-Bench Press (each side)
15 Facepulls
rest 60sec.
Clean and Jerk warm up for the whole group
5 sets of:
3 P. Clean and P. Jerk (DNG)
@ 65-80%
5 sets of:
2 Snatch Balance @ 90% of 1RM Snatch + (1sec. pause in catch)
4 sets of:
8-12 single arm DB-Floor Press (each side)
rest 30sec.
8-12 bent over DB-rows (heavy)
rest 30sec.
For as many sets as possible:
X UB strict C2B
rest 30sec.
- pick a number you can maintain for at least 5 rounds -
Accumulate 100 band pull aparts (1sec. hold in end range)