- (Mh-MSn) Mid-hang muscle snatch 40% (of snatch) x 3 x 3
- (C&J+J+PC) C&J + jerk + power clean (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
Work: 3 sets – no rest:
- 20m bear crawl
- 30 x du’s
- 5 x mb granny throws (under-handed) against wall
Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws – with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.