Strength:
A) Snatch with puase 2in off the floor: 5 sets of 2 @ 85%-90%, rest 90 sec
B) Front Rack Step Up: Based off FS Max: 40/4 (e/l) x 4 sets (box @ parallel leg height), rest as needed
Skill:
A) 15 sec ME Bar MU, hold 15 sec Bar L-Sit never coming off the bar, rest 15 sec x 4 sets, rest 3 min, repeat
Conditioning:
Flashback Friday:
Unweighted Prowler
Men: In 3 min sprint 100 yd with prowler, rest remaining of time, sprint back, rest 8 min x 3 sets
Women: In 3 min sprint 60 yd with prowler, rest remaining of time, sprint back, rest 8 min x 3 sets