1) 7×1 1 Low-Hang Power Snatch + 1 Hi-Hang Power Snatch, light (60% or less) and perfect, 60 sec rest between sets
2) 7×1 1 Low-Hang Power Clean + 1 Hi-Hang Power Clean, light (60% or less) and perfect, 60 sec rest between sets
Light weight, focusing on speed and technique.
20min time limit
ME(max effort) 0:45sec on, 0:15sec off
Dead Hang (from pull up bar)
Ring Plank Hold
This workout will be done for reps(holds), no score will be recorded.
2-3 people will be working at a station per time. So you will be starting at different stations but still doing the same amount of work.