STRENGTH:
3RM Hang Power Snatch
3RM Hang Power Clean
Heavy complex of: Push Press+Push Jerk+Split Jerk
5x3 Clean Pulls from blocks (bottom of knee) at 110-115% of 1RM Clean
5x3 Heaving Snatch Balance
CONDITIONING:
3 rounds for total time of:
9 Deficit Handstand Pushups
50 Kettlebell Swings (50#)
9 Bar Muscle Ups
Rest 1:1
RESULTSSchafer
STRENGTH-155# Hang Power Snatch; 215# Hang Power Clean; 205# Complex; 300# Clean Pull; 175# Heaving Snatch Balance
CONDITIONING-4:06, 3:54, 4:20
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