Hang Power Clean
3-3-3-3-3

Then:

3 Rounds for time:
10 Thrusters
15 Sit Ups
Run 200m


Post weights and rounds to comments.



Blue Lake Barbell

Tech:
3 Position Snatch (Floor, Mid-hang, High Hang) - 15mins
Work to a max then 1 x 90%, 1 x 80%

Strength:
Alternate between the following:
a) 5 x 3 Deadlifts - heaviest possible
b) 5 x 8 Chest to Bar Pull Ups

Accessory:
3 x Max Effort Weighted Squat Jumps - heaviest possible


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