Snatch with pause below knees 80%x2, 85%x2, 90%x1-2x4
Clean with pause below knees + Jerk 80%x(2+1), 85%x(2+1), 90%x(2+1)x3
Two Count Pause Back Squat heavy set of 5, 95%x5, 90%x5
Leave one rep in the tank. Build in sets of 5.
10 Minutes Volume Accumulation:
5 Strict Pullups
15 Hollow Rocks
Volume accumulation is NOT an AMRAP. Move at steady, controlled pace focusing on quality movement. This is strength work, not conditioning.
Pullups: Maintain perfect hollow and control the repetition in both directions. The rep is counted upon returning to the hollow hang, not when the chin clears the bar.
Hollow Rocks: http://gymnasticswod.com/content/hollow-rock
Run 4x5:00 @ 7-8, rest 1:00 between efforts
Pace should be taxing but not threshold. Heart rate should be elevated substantially, but muscular fatigue should not be a limiting factor. Walk during 1:00 rest periods.