A. Power Snatch 10 sets of 2. Every :60-:90 per set
2×2@ 60% - 40kg/88lbs
2×2@ 65% - 44kg/96lbs
2×2 @ 70% - 47kg/103lbs
2×2@ 75% - 51kg/112lbs
2×2@ 65% - 44kg/96lbs
B. Hang Power clean + hang power clean w 2 second pause below knee + hang power clean ; build this complex
75kg/165lbs
Failed 80kg on last hang clean - close!
C. 3 Rounds for time
400m Run
20 C2B
10 Deadlifts (275/183)
Time: 11:13
D. Assistance work
5 min of pbar work – ex: l sit to press. L sit. Sit throughs. Shoulder stability work etc
3×10 ghd back ext. pvc. Hold last rep at top for 5 seconds
3×10 reverse fly
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