Complete in Order:
Strength:
A) Power Snatch + Hang Snatch: 1+1: In 5 sets find max for complex then 3 power snatch @ 90% of max for the complex
B) Snatch Pull: 100/2*4 sets
C) FS: Every 60 sec complete 1 reps x 5 sets starting at 80% buiding to a 1RM
Skill
A) 3 Rounds – Increase height e/ round
1 round done AFAP
– 3 Stict HSPU
– 3 Strict HSPU
– 3 Strict HSPU
* Rest 90 sec and add height
B) 3 Rounds – Increase height e/ round
1 round done AFAP
– 6 kipping HSPU
– 6 kipping HSPU
– 6 kipping HSPU
* Rest 90 sec and add height
C)50 GHD AFAP – Rest 2 min. Repeat
Conditioning:
8 Rounds:
5 TNG GTO + 12 Pullups
rest 2:1
*start at 50% on GTO and increase each set as able