10 sets of:
90sec. on 90sec. off
1. 200m run
then ME WB (20/14lbs)
2. AMRAP of:
10 alt. DB-Snatches (22,5/15kg)
7 T2B
5 Burpee over DB
5-3-1-5-3-1-5-3-1 Hang power snatch
Try ro start each wave heavier than the last one and build up with good form!
4 sets
8-12 half kneeling db press with banded hold each side
No rest
Every 90s for 15 sets do
1-3: 3 slow pull muscle snatch
4-6: 3 slow pull PS
7-9: 2 slow pull PS into OHS
10-12: 2 slow pull squat squatch
13-15: 1 slow pull squat snatch
3 sets
10-15 very light banded halting snatch grip DL with pause in hip
Rest 60s
5 sets of:
1 Snatch Balance with 1sec. pause in bottom pos.
start @ heaviest weight from last week and keep working up if form is good!
3 sets of:
3 Clean Pulls @ heaviest weight of 3x4 and work up by feel
- focus on the key positions to hit (meet the bar just above knee and pull it up to mid/upper thigh using your lats actively) and using your legs and hips to drive the bar up -
15min EMOM
1. 5 DnG Squat Snatches @ 55-65% of 1RM Snatch
2. 6-15 strict HSPU (only scale ROM if 6 strict HSPU is not possible even if you split them up from the beginning)
3. 5-7 Pull ups + 3-5 C2B + 1-3 Bar MU