A) Snatch; 5 sets, 3 @ 85% 10sec between reps. rest about 2min between each set
B) Pausing Snatch Deadlift, low hang 2sec, mid thigh 2 sec, high hang 2 sec, using same weight from A. 3 sets of 3.
C) Muscle up to pull over (just like our previous pull overs, but now adding a muscle up. Try fwd and backwards. If you don't have these, work on the pull over progressions, and practice muscle ups.
B) Pausing Snatch Deadlift, low hang 2sec, mid thigh 2 sec, high hang 2 sec, using same weight from A. 3 sets of 3.
C) Muscle up to pull over (just like our previous pull overs, but now adding a muscle up. Try fwd and backwards. If you don't have these, work on the pull over progressions, and practice muscle ups.