A:
Snatch with 2sec pause in the bottom of the squat: (1RM SN)
1×3 @ 70%
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)
2×3 @ 70%
1×3 @ 75%
2×2 @ 80%
1×2 @ 85%
1×3 @ 90%
Cleanpull (1RM CJ)
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
B:
10min EMOM:
1 L-Sit Rope-Climbs (start seated)
C:
21min AMRAP:
4 Bar-Muscle-ups
8 Power-Swings (40/32)
15/12 cal Assault Bike
D:
Cool-down:
5min Couchstretch
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