A:
Snatch with 2sec pause in the bottom of the squat:
1×3 @ 60% (1RM SN)
2×3 @ 65%
2×3 @ 70%
1×3 @ 75%
SQCL+J with 3sec pause in the catching of the Jerk:
1×3 @ 60% (1RM CJ)
2×3 @ 65%
2×3 @ 70%
1×3 @ 75%
Cleanpull
1×3 @ 75% (1RM CJ)
2×3 @ 80%
3×3 @ 85%
1×3 @ 90%
B:
10min EMOM:
1-2 weighted Bar-Muscle-ups
C:
Hero “Hammer”
5 Rounds for time:
5 PCL (60/43kg)
10 FSQ
5 Jerk
20 PLU
90sec rest
D:
Cool-down:
5min Couchstretch
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