Compare to 130729.
1) 10 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
MAKE SURE YOU DO the 3 @ 90%! I decreased the time to establish 1RM to insure we do 3 heavy!!!!!
3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.
Conditioning
Run 5k.
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