A. Snatch Technique
or Join the Climb Lifting
or DB/KB Reverse Lunges 3×12 (total) + Ring Dips/Dips 3×3-5 or 20-30s Top of Dip Static Hold
B. 18-15-12-9-6-3 of each
Hang Power Cleans (BB or DB)@65-75/35-55# or KB Swings
Power Snatch + Hang Snatch
*start around 65% and build by 5% each min.
B. 300/260m Row
ME Toes to Bar
*Hit the row at about- male: 1.30-1.45/500m, female: 1.45-2.00/500m effort.
*record number of T2B each set. Good chance to work on T2B under fatigue 🙂
C. GHD-SU 2×20; as needed