A:
Snatch with 2sec pause in the bottom of the squat:
2×5 @ 55% (1RM SN)
2×5 @ 60%
2×5 @ 65%
SQCL+J with 3sec pause in the catching of the Jerk:
2×4 @ 55% (1RM CJ)
2×4 @ 60%
2×4 @ 65%
Cleanpull
2×5 @ 60% (1RM CJ)
2×5 @ 65%
2×5 @ 70%
B:
Find a 5RM weighted CTB
C:
For time:
5 Rounds of
20 Boxjumps (61/51)
15 Power-Swings (32/24)
10 Ring-Pushups
D:
Cool-down:
5min Couchstretch
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