1. Snatch Complex
5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck
2. Squats
10×3 Front Squats, across
3. Pull ups
3 sets of 20 unbroken C2B Pull ups, rest as needed between sets
4. For Time:
21 Front Squats, 135/95
21 KBS, 70/53
400m Run
15 Front Squats, 135/95
15 KBS, 70/53
400m Run
9 Front Squats, 135/95
9 KBS, 70/53
400m Run
- 25 pull-ups
- 50 deadlifts à 60 Kg
- 50 push-ups
- 50 box jumps
- 50 "floor wipers" (Les relevés de jambes au sol avec une barre chargée à 60 Kg)
- 50 "clean and press" Haltere de 15 kg ou Kb de 16Kg
- 25 pull-ups