A)
Emom x 15
1 x power snatch
1 x hang snatch
10-12 min to warm up below
B)
5 rds
5 x power clean and jerks (205,135)
10 x back squats (205,135)
(22 min cap)
- we've done this before several times if you've done it under 12 minutes go heavier this time.
- one bar no racks
Optional extra's
1)
Dumbell shoulder press 3 x 8/10
With
5 x 10 strict pull ups
2)
5 x max strict hspu
5 x 1 legged rope climbs
5 x 20-25 banded good mornings