5 minutes of Joint Prep
A1. Low gait -coaches’ choice x 1 length x 3 sets
A2. Trap 3 raises against the wall from a standing position x 10 reps plus 10 sec hold x 3 sets
B. Take your snatch 1RM from the last cycle and do the following:
Every 3 minutes x 5 sets:
Snatch high pull plus snatch x 3-4 reps
set 2-5 do 2-3 reps
first set at about 20 kg under your max.
Alternatives:continue with OHS - every 2 minutes x 6-8 reps
C. AMRAP in 5 minutes:
500 meter row
wall balls x 20
When the clock hits 7 minutes: do as many strict vertical pulls as possible in 60 sec.
Rest 2 minutes