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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