Strength:
A) DL: 3 reps touch and go @ 75% + 6-8 TTB every 90 sec x 8 sets
Skill:
A1) Strict Pullups x 10 x 4 sets, weight as able, rest 90 sec
A2) 5 Pushup walkovers x 4 sets, rest 90 sec: In pushup position, shuffle hand laterally onto a 45# rubber weight then onto a 12″ box then down to a 45# rubber plate on the other side of the box then to the ground and back return back over to opposite side. Over and back is 1 rep.
Conditioning:
5 Rounds:
AMRAP in 3 min:
5 Hang Power Snatch (115/75)
10 Alt Pistols
Rest 3 min