Apparently the original champ didn’t think these young whippersnappers could take 5 minutes off his time. Now I have coffee money for the next three days.
1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
3a) 5X2 Snatch First Pull (top of knee) – heavier then last week, rest 60 sec.
3b) 5×5 Pendlay Row – heaviest possible, rest 60 sec.
Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.
7 rounds for total reps of:
2 minute AMRAP of-
ME Muscle-Ups (7 rep cap)
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.