7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
1a) 4X5 Pendlay Row – (75%), rest 60 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 60 sec.
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.