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Fitness
1.5 min. snatch review
2.2 high hang + 2 hang (@knee) power snatch work to moderate in 7 min.
3.5 min. clean review
4.2 high hang + 2 hang (@knee) power clean work to moderate in 7 min.
with a constantly running clock set for 11 min. perform:
0-4:59 min.:
-10 burpees
with the remaining time find a max of the complex:
-power clean
-front rack lunge right leg
-front rack lunge left leg
-shoulder to overhead anyway
5-5:59 min.:
REST
6-11 min.:
-10 burpees
with the remaining time find a max of the complex:
-power clean
-front squat
-overhead anyway
Performance & Sport
1.work to a near maximal 3 pos. (hip, knee, floor) snatch in 12 min.
2.work to a near maximal 3 pos. (hip, knee, floor) clean in 12 min.
with a constantly running clock set for 11 min. perform:
0-4:59 min.:
-10 bastards
with the remaining time find a max of the complex:
-power clean
-front rack lunge right leg
-front rack lunge left leg
-shoulder to overhead anyway
5-5:59 min.:
REST
6-11 min.:
-10 bastards
with the remaining time find a max of the complex:
-power clean
-front squat
-overhead anyway
-back squat
-overhead anyway
post loads from each complex to comments
