Strength:
A) Snatch: Every 60 sec complete 3 reps @ 60% x 3 sets, rest 1 min, 2 reps @ 70% x 3 sets, rest 1 min, 1 reps @ 80% x 1 sets, rest 1 min, 1 rep @ 85% x 1 set
B) Clean Only: Every 60 sec complete: 3 reps @ 60% x 3 sets, 3 reps @ 70% x 3 sets, 2 reps @ 80% x 3 sets, 1 rep @ 85% x 3 sets
C) BS: every 90 sec: 50/10, 60/8, 70/6, 80/4, 90/2, 70/5, 80/3, 90/2, 95/1
Skill:
4 sets:
8 Alt KB Hang Snatch (53/35)
ME UB MU
rest 2:1
Conditioning
Start at 0:00:
10 to 1: Wall Ball (20/14) + Alt Pistols
At min 8:00:
3 Rounds:
10 Hang Power Clean (115/75)
75ft HS Walk
10 TTB
At min: 16:00:
AMRAP in 4 min:
20 Cal Row
50 DU
10 Ring Dips