A:
Snatch with 2sec pause in the bottom of the squat:
2×5 @ 50% (1RM SN)
2×5 @ 55%
2×5 @ 60%
SQCL+J with 3sec pause in the catching of the Jerk:
2×4 @ 50% (1RM CJ)
2×4 @ 55%
2×4 @ 60%
Cleanpull
2×5 @ 55% (1RM CJ)
2×5 @ 60%
2×5 @ 65%
B:
Find a 5RM weighted Pullup
C:
For time:
30-20-10
TTB
Pullups
D:
Cool-down:
5min Couchstretch
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