Strength:
- Sotts Press: 4×4
- Snatch: Every 90 sec: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2, 88/1, 85/2, 90/1, 85/2, 93/1
- Snatch Pull: 85/6, 90/5, 95/4, 100/3*2 sets
- Press From Split: 4×4
- CJ every 2 min: 50/3, 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 90/1, 93/1
Skill: 4 Sets, Rest as needed but keep a steady pace
- A1) 4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU
- A2) 4 alt. e/l Eccentric pistol squat to box/ball, weighted as able, eccentric meaning squat to ball/box, stand with both feet"
- B) Accumulate 25 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest)
- Accumulate 25 weighted Arch ups w/ 1 sec hold at top of each
Conditioning: For Time:
- 60 Wall Ball (20/14)
- 50 TTB
- 40 Box Jumps (24/20)
- 30 Deadlift (185/135)
- 20 DB Thrusters (50/35)
- 10 MU
- 150ft Single Arm DB OH Lunges (50/35)