Complete in Order
Strength:
A) 5 sets of 5 – Weighted Ring pushups
B) 5 sets 10 – KB bent rows, hold last rep on chest for 5 sec. hold
Skill:
A) 4 sets for quality
– 3 hollow pushups +3 strict HSPU + 6 kipping HSPU
Conditioning:
AMRAP 7
3 Snatches, 95/65
3 CTB Pullups
6 Snatches
6 CTB Pullups
9 Snatches
9 CTB Pullups…etc.
Continue up the ladder…
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