|a) WARM UP:
8 min amrap of quality reps:
|b) In teams of 2, for time complete:
Break up the rounds of 100 as you like.
a) Jerk: 3,2,2,1,1,1 Work up to a medium heavy weight.
b) Snatch: EMOM for 10 min. Use a weight between 50-60% and hit for all 10 sets. Keep it fast and snappy and CONSISTENT!!
c) Clean and Jerk: EMOM for 10 min. Use a weight between 50-60% and hit for all 10 sets.
d) Snatch Deadlift: EMOM for 5 min, 1 snatch deadlift with 90% of best snatch. No straps, no hook grip.
a) Snatch Push Press: 5,3,3,2,2. Work up to a medium double.
b) Snatch Balance: Work up to a heavy single in no more than 10 sets.
c) Hang power clean + Push Jerk: (3+3)x2, (2+2)x2, (1+1)x2. Keep the weight medium, light and work on elbows and feet hitting at the same time and driving DOWN on the push jerk!
d) Clean Pulls: 3×3 @100% of best clean