Strength:
A) Blocks: Snatch: Follow percentages every minute, yes do them fast: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/3*3 sets
A) Snatch Pull + Hang Snatch Pull: 100/2+2*4 sets, rest minimally
Skill:
A) Bench Press: 8 sets of 1 building to 1 rep max
B) 5 sets: C2B Pullup complex: 5 sec hold chin over bar + 5 sec eccentric return + 10-15 UB C2B Pullups, rest 90 sec
Conditioning:
4 rounds:
15 UB KB Swings (70/53)
50 ft UB HS Walk
15 UB KB Swings (70/53)
rest 2:1
*every fall in hs walk constitutes 10 burpees at fall point, scale penalty for HS ability