Complete in Order
Strength:
A) Clean w/ pause at knee: Every 2 min. x 6 sets – Work to heavy/non-maximal triple
B) Every 2 min: Deadlift: 7 sets of 4 up to 4RM, use steel plates if able…
Skill:
A) 3 sets on rings: 15 sec. hollow hold + 3 Toes to rings + 15 sec. arch hold + 3 strict hollow pullups
*never lose connection from hip to shoulder
Conditioning:
6 rounds
-1 rope climb
-8 burpees to target
-10 alt. DB snatch (70/55)
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