Strength:
A) Power Snatch + Snatch: Every 60 sec complete the complex and the prescribed percentage, TNG: 50/1+1, 55/1+1, 60/1+1, 65/1+1, 70/1+1, 75/1+1, 80/1+1, 85/1+1; if the 85% is a full snatch rather than a power that’s fine but aim for power.
B) Hang Clean Only: Every 60 sec: 50/3, 60/3, 70/3, 80/2, 85/2, 90/1, 95-100+/1*3 sets; after last set rest 2 min drop weight 30% from last made single and complete 30 hang power clean (can be full if needed) for time.
C) BS: every 90 sec: 50/10, 60/8, 70/6, 80/4, 85/4, 90/3*3 sets, 70/12*1 set
Skill:
3 sets:
45 sec ME Burpees to 6in target, rest 15 sec; 45 sec ME Bar MU, rest 90 sec x 3 sets
Conditioning
3 sets:
AMRAP in 4 min:
50 Wall Ball (20/14)
30 TTB
ME HSPU in remaining time
Rest 4 min