* Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
* Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
3 sets; no rest:
20 m bear crawl
5 med-ball granny throws
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.
C&J, PC-95, 105, 115
Did the metcon right after, subbed 45lb kettle-bell swings x 10 for granny throws