STRENGTH
Goodmornings
4 x 10-15 reps
120-90 sec rest
Tempo: 30X1
RX
10 min for reps:
100 Double unders
Max unbroken snatches 50/35kg
Repeat after failure
Score = reps squat snatches
Scaled
10 min for reps
200 Single unders
Max power snatch
RX+
Snatches: 61/43kg
BARBELL
Bearcomplex
Without stopping or dropping the bar, complete the following sequence, seven times:
- Power Clean;
- Front Squat;
- Push Press (have bar land behind head, in rear-rack position);
- Back Squat;
- Push-Press (have bar land on chest, in front-rack position).
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.