Strength:
A) Snatch Push Press: 5×3 to heavy triple
B) Snatch: Every 60 sec x 5 sets: complete 1 rep @ 88%
C) CJ: Every 90 sec x 5 sets: at 88% complete 1 rep
D) EMOM x 8 min: 3 FS + 6 Box Jump Overs (24/20), increase load each set to heavy triple in the FS
Skill
A) Rest Pause Strict HSPU
– Perfrom a max set of Strict HSPU, don't stop until you fail
– come off the wall and take 15 very deep breaths
– Kick up and repeat max effort
– Repeat for 3 total sets
B) Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls (first rolls to the right arms and legs may not touch the ground at any time for the rep to count)
Conditioning:
4 Rounds:
25 GHD Situps
50ft KB Front Rack Lunge (53/35)
10 Deadlift (250/165)
rest 2:1