A:

Snatch with 2sec pause in the bottom of the squat:

1×5 @ 60% (1RM SN)

2×5 @ 65%

2×4 @ 70%

1×4 @ 75%

 

SQCL+J with 3sec pause in the catching of the Jerk:

1×4 @ 60% (1RM CJ)

2×4 @ 65%

2×4 @ 70%

1×4 @ 75%

 

Cleanpull

1×5 @ 65% (1RM CJ)

2×5 @ 70%

2×5 @ 75%

1×4 @ 80%

 

B:

10min EMOM

3 Butterfly CTB focus on efficiency = straight legs (if possible afap)

 

C:

Hero “JT”

21-15-9

HSPU

Ring-Dips

Push-ups

 

D:

Cool-down:

5min Couchstretch

 

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