Skill work:
Hanging Snatch grip high pull 5x5, @ 65% of your hanging power clean 1 rep max
Complete five sets of five reps. Gripping the bar with hands wide, dip down and explode upwards as if doing a hanging snatch, only the bar only goes up to your chin and returns back to the original position (same as elbows high and outside in the Bergener warm up). Make sure the bar stays close to your body and travels in as straight a line as possible. This is to practice explosive motion from the hips so jump high and don't use your arms to pull.
Complete as many rounds as possible in 3 minutes of:
7 overhead squats
10 burpees
Rest 2 minutes and repeat for a total of 4 cycles.
Males: Advanced, 115 pounds
Intermediate, 95 pounds
Beginner, 65 pounds
Ladies: Advanced, 65 pounds
Intermediate, 55 pounds
Beginner, 45 pounds
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