Cash out: Sit ups using a 5 kg plate behind head 5 x 5. Have someone hold your feet down over a bench. Plate behind head…sit up with elbows to knees.
Basic & Performance
2 position snatch: 1 from hang (launch) 1 from floor. Work up to (70%x1+1, 75%x1+1, 80%x1+1)2 waves.
Snatch pulls: 95%x3, 100%x3x2 sets
Snatch push press+snatch balance+sotts press: 1+1+3 x 5 sets. You select the weight to be used. The snatch balance can be with a dip or no dip….that is up to you.
Good mornings: 3 x 10 reps. To a 45 degree angle. Explode upward on that last rep. you select the weight. Remember to hold down the bar on your back on the last rep when you explode.
THEN 3 Rounds Against a two-minute running clock, complete as many reps as possible of:
- 3 Hang Cleans (135/95 lbs)
- 6 Shoulder to Overhead
- 9 Front Squats
- Burpees x Max Reps
Rest 2 minutes between sets