Strength:
A) Sotts Press: 6,5,4,3
B) Snatch: Work up to 6 singles @ 90% with perfect form (use at least 6 sets to work up to 90%)
C) CJ: Complete 5 singles @ 90% with perfect form (use at least 6 sets to work up to 90%)
D) FS: 6 sets of 1 @ 110% of triple from 3 weeks ago
Skill
A) 4-5 sets as able (scale w/rep counts)
– 4 strict HSPU + 6-10 kipping HSPU + 10 sec. Hold at top (focus on straight body)
B) After Cond. accumulate 100 russian twists (50 each side) on GHD w/ weighted medball
Conditioning:
AMRAP in 10 min:
150m row
12 UB Thrusters (95/65)
8 Box Jump Overs (30/24)