M-1: Pause Snatch + Hang Snatch
Notes: Both the pause and the hang are directly above the knee cap. The pause is a full three count.
Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. Build over the first three a sets to challenging but technically sound weight.
Repeat for four more sets.
M-2: Every 5:00 x 4:
15 Kettlebell Swings, 70/53#
15/10 Chest-to-Bar Pullups
L2: 53/35#, Regular Pull ups
L1: 35/26#, Jumping Pull ups
Push Press: 5-5-5, then accumulate 15 paused reps at -15%
Pause is a 3 second pause at the top of the push press locked out fully overhead.
H-1: Pause Push Press
3 second pause at top of push press
H-2: Every 5:00 x 4:
15 Kettlebell Swings
10 Pullups or jumping pull ups