105 min

WU for 15 min

Skillwork: HSW practice for 15 min
HS hold ntw 2x30 sec, hollow hold 2x30 sec

A.
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65% 25 27.5 30
*Sets 4-6 – 65-75% 32.5 35 35
*Sets 7-10 – 75-85% 37.5 40 42.5 45 47.5 x
Keep the focus on good speed, footwork and perfect mechanics.

B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk

*Sets 1-3 – 55-65% 35 37.5 40
*Sets 4-6 – 65-75% 42.5 45 47.5
*Sets 7-10 – 75-85% 47.5 50 52.5 55

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

D. Not done, instead:
MU practice for 15 min
False grip, hanging at rings, turning at rings