Take 10 minutes to work to a heavy Power snatch (super soft max - no misses)
Rest 2 minutes
Then - 1 min max reps snatch (full or power) **2 minute rest between percentages**
(the below percentages are based on 1 rm squat snatch)
Rest 3 minutes
4 rope climbs
10 Dead lifts 185/135
3 rope climbs
2 rope climbs
6 Power cleans 185/135
1 rope climb
3 Clean and jerks 185/135
*18 minute time cap*
5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.
1) Build up to a soft max snatch. Second miss you are out. If you went over your opener the do 3 dropsets at -15%. If you hit your opener or less before missing. 4 dropsets at -10%.
2) Clean and Jerk- Same format as above.
3) Drop snatch- 5x1 w/ 3 sec pause in bottom. Focus on sharp lockout and feet.
4) Jerks off blocks- 4x1 @90+% of your 1rm jerk. Sharp hips, big splits and punch through the bar ELBOWS locked.
5) Build up to a heavy single front squat. No grinders.