A:
Snatch with 2sec pause in the bottom of the squat:
1×4 @ 60% (1RM SN)
1×4 @ 65%
2×4 @ 70%
1×4 @ 75%
1×4 @ 80%
SQCL+J with 3sec pause in the catching of the Jerk:
1×3 @ 60% (1RM CJ)
1×3 @ 65%
2×3 @ 70%
1×3 @ 75%
1×3 @ 80%
Cleanpull
1×4 @ 70% (1RM CJ)
2×4 @ 75%
2×4 @ 80%
1×4 @ 85%
B:
10min EMOM
3 Butterfly CTB focus on efficiency = straight legs (if possible afap)
C:
5 Rounds of
50 DU
10 strict Ring Pull-ups go ub/all out in every set
20 bulgarian split squats (10 per leg)
D:
Cool-down:
5min Couchstretch
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