Complete in Order
Strength:
A) Snatch from blocks below the knee:
1 snatch pull to explode + 1 Snatch + 1 OHS =1
9 min EMOM builidng to best set of the day
B) FS: APRE – Last week of 10s
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
Skill:
A) 8 min. EMOM
-4 kipping pullups + 4 kipping CTB + 6 Butterfly pullps
Conditioning:
8 rounds for time
-200m Run
-12 UB Wallballs (20/14)
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