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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