A:
Snatch with 2sec pause in the bottom of the squat:
1×3 @ 65% (1RM SN)
1×3 @ 70%
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
SQCL+J with 3sec pause in the catching of the Jerk:
1×3 @ 65% (1RM CJ)
2×3 @ 70%
1×3 @ 75%
2×2 @ 80%
1×2 @ 85%
Cleanpull
1×3 @ 75% (1RM CJ)
1×3 @ 80%
2×3 @ 85%
1×3 @ 90%
B:
10min EMOM:
1-2 legless Rope-Climbs
C:
5 Rounds of:
5 PCL (60/40)
250m Row
5 Muscle-ups
D:
Cool-down:
5min Couchstretch
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