Strength:
A) Blocks Below Knee: Snatch Pull + Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/2*3 sets, no time domain focus on perfect positions
B) Every 60 sec complete 100m sprint + 6 TNG Full Snatch @ 50% x 5 sets
C) FS every 60 sec: 50/3, 60/3, 70/2, 75/2, 80/1, 85/1, 90/1, 94/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6
Skill:
A) 5 min. dedicated Wrist/shoulder stretching/flexibilty
B) 3 attempts max freestanding HS in 4×6' square
C) Accumulate 250 ft. HS walk AFAP… you may break every 50 ft. – Any fall b/n = 15 hollow rocks
D) After Conditioning = 10 quick rounds of… 5 hollow rocks + candlestick roll
Conditioning
4 Rounds
600m sprint, rest 1:1; 400m sprint, rest 1:1, 200m sprint, rest 4-5 min
*odd rounds complete sprints in descending order (600,400,200), even rounds complete in ascending order (200,400,600)