Strength:
A) Snatch Balance: 4×3 @ 85% of snatch
B) Snatch: 5 singles every 30 sec @ 60%, rest 2 min, 5 singles every 30 sec @ 70%, rest 2 min, 5 singles every 30 sec @ 75%, rest 2 min, 5 singles every 30 sec @ 80%, rest 2 min, 1 rep increasing by 5% until 2 misses starting at 85%, at 85% and above
C) CJ: 5 singles every 45 sec @ 60%, rest 2 min, 5 singles every 45 sec @ 70%, rest 2 min, 5 singles every 45 sec @ 75%, rest 2 min, 5 singles every 45 sec @ 80%, rest 2 min, 1 rep increasing by 5% until 2 misses starting at 85%, at 85% and above
D) FS: 6 sets of 2 @ 100% of max triple from two weeks ago
Skill:
A) Death by burpee bar MU
B) 5 min. tabata Hollow hold on ground
Conditioning:
3 rounds
3 sets of the following = 1 round
4 Deadlift (315/225)
6 Kipping HSPU
4 TNG Power Snatch (135/95)
6 Ring Dips
rest 3:1 after each round
*use two different bars if possible