2 slow first pull snatches up to strength weight
A Round of the pullup warmup
:20 back of hand knee plank
4 Rounds on the 3:00 start
1 Snatch+ 1 Hang Snatch at 75-80%
10 Nordic Hamstring Curls
Then do one round of:
2 power snatch, 4 BFB and a set of your pullup movement.
2:00 on, 2:00 off for 4 rounds
5 Power Snatch 95/65
10 Bar facing burpees
Max Chest to bar in remaining time
8 Power snatch, Max BMU in remaining time
This workout is going to be fast to the pullup bar. Then, it will be about managing grip fatigue and continuing to move. 2:00 off is a fairly long time, so push the pace each round. If you don’t have chest to bar, do the hardest pulling movement you can do. If you aren’t getting at least :30 on the bar in the first few rounds, drop the burpee reps.
3×1 c&j@ 80%
6 Rounds: Row 2:00, rest :45