1. OHS warm up, 20/15kg
10 OHS, slow down, fast up
10 OHS, 3 sec pause in the bottom
10 OHS, one and a half
2. Snatch warm up from the hang above the knee, 30/25kg
5 Snatch pulls
5 Muscle snatches
5 Power snatches with a 3 sec pause in the receiving position
Strength / Skill work
1. Hang Snatch
1.1 Find your 2RM
1.2 Drop down to 80% and do 30 hang snatch with a 3 second pause in the bottom and in the top position.
20 min EMOM
Min 1: 5 Squat snatch, 80% of the 1RM
Min 2: Max cal Row
Min 3: 5 Squat cleans, 80% of the 1RM
Min 4: Max cal Row
Min 5: Rest
5 minutes of:
Heavy farmers walk.
Every time you put the weight down perform 10 hollow rocks.