1. Pull
7 set of 3 pos. pausing snatch Pull
With a snatch grip pull the bar to position 3 (just of the ground and below the knees) and pause for 2 full seconds. Continue the pull to position 2 (bar at the knees with vertical shins) and pause for 2 full seconds. Continue the pull to the pockets (vertical torso, bend in knees) and hold for 2 seconds. Then jump and pull the bar up your chest. Moderate but challenging weight, maintain form.
With a snatch grip pull the bar to position 3 (just of the ground and below the knees) and pause for 2 full seconds. Continue the pull to position 2 (bar at the knees with vertical shins) and pause for 2 full seconds. Continue the pull to the pockets (vertical torso, bend in knees) and hold for 2 seconds. Then jump and pull the bar up your chest. Moderate but challenging weight, maintain form.
2. Deadlift
15 rep max (Alex do 3x5 across)
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3. For Time
30 Power Snatches, 95/65
30 Box Jumps 30/24
400m Run
20 Power Snatches, 115/85
20 Box Jumps 40/30
600m Run
10 Power Snatches, 135/95
10 Box Jumps 44/36
800m Run
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