Strength:
A) OHS: 5×3 to heavy triple from rack
B) Snatch Pull + Snatch: 60/3, 65/3, 70/2, 75/2, 80/1, 84/1, 88/1*3 sets, 90/1*2 sets, 93/1
C) Deload Squat Week for maxes next week:
FS: 60/3, 70/3, 75/3, 80/2*3 sets
Skill
A) 10 min. EMOM – 5 Hollow/arch swings + 6-10 CTB PU
Supersets – 5-6 sets
A1) 5 – Russian dips (stay hollow)
A2) 20 GHD situps
Conditioning:
Do this first if possible in the morning before breakfast:
5 mile run, stop every 5 min and complete 12 burpees AFAP