Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
Snatch complex -
2 hang snatch (from above the knee) + 2 OHS
2 sets at 70% of 1RM
2 sets at 75%
2 sets at 80%
B: Snatch pulls - from 1 " deficit - 3x4 at 95%
C: Deadlift
1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%
With a partner switching as needed
For total time:
A:10-8-6-4-2 of
Clean and Jerks at 185/125
With 20/16 Cals of rowing after each set
Right into
B:10-8-6-4-2 of
Full Clean at 225/155
With 20 lateral jumps over the rower after each set
Finish with:
C:10-8-6-4-2 of
Deads at 275/185
With 20 WBs after each set