Strength:
A) Blocks: Snatch: 3 sets of 3 @ 75%
B) Blocks: CJ: 3 sets of 2 @ 75%
Skill:
A) 3 sets of 6-8 MU, roll a towel up and squeeze it between your feet for every rep. If the towel falls the rep does not count. Rest as needed.
*this will help with some of your problems stay connected through the arch and hollow position
Conditioning
5 Rounds: pacing is king here, keep round splits consistent within 5-10 sec of each other
400m run
40 Wall Ball (20/14)
20 Alt Lunges with medball overhead (20/14)