OHS warm up, 20/15kg
10 OHS, 3 sec pause in the bottom position
10 OHS, slow down - fast up
10 OHS, one and a halves
TnG Snatch warm up, 30/25kg
2x5 Tng Snatch pull
2x5 TnG Power snatch
2x5 TnG Snatch
Strength / Skill work:
1. Find your daily 3RM in TnG snatch
2. Drop down to 90% and do 1 more set
3. Drop down to 80% and do 2 more sets
4: Drop down to 70% and do 3 more sets. Pause 3 seconds in the bottom position.
4 rounds for time:
60 DUs Scale = 90 Single unders
15 Overhead Squats 45/30kg
3 SRMU Scale = 3 Ring to chest pull ups / 3 RMU transition on the floor https://youtu.be/wCrX2cK7fIQ
3x max time plate hold.
Rest as needed in between.