Strength:
A) Snatch: Every 90 sec, 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
B) Clean + Jerk: 60/6+1, 705+1, 80/4+1, 85/3+1, 90/2+1, 95/1+1, 80/2Full Clean and Jerks*3 sets
C) FS Recovery: Start in the bottom on blocks, stand, drop from the top: 100% of clean max x 2 reps x 4 sets, rest 90 sec
Skill:
A1) DB Push Press: 5 sets of 6 AHAP, rest 30 sec
A2) Strict Weighted Pullups: 5 sets of 5 AHAP, rest 90 sec
Conditioning
3 Rounds AFAP:
100m prowler push (50m down and back, empty prowler)
10 Double DB Thrusters (45/30)
Rest 5 min after completion of 3 rounds
Complete for time:
200m prowler drag (empty prowler, 100m down and back)
75 DU
100m prowler drag (100 m down and bacK)
50 DU
50m prowler drag (25m down and back)
25 DU