Complete in Order
Strength:
A) Pressing Snatch Balance: 40-50/3*3 sets
B) Snatch Pull + Snatch (1+1=1 rep): 60/3, 65/3, 70/3, 75/3*3 sets every 2 minutes
C) Jerk Balance: 60-70/3*3 sets
D) Clean Pull + Clean + Jerk (1+1+1=1 rep): 60/3, 70/3, 75/3*3 sets every 2 minutes
E) BS: Work up to 85% and compelte 4 sets of 2 on the minute
Skill
A)2 min. e/side banded hip distraction
B)6 min. climb the ladder at a steady pace
-2 alt. pistols
-1 strict PU
-1 Hollow pushup
– 4 alt. pistols
– 2 strict PU
– 2 Hollow pushups
Conditioning
4-5 rounds:
3 minute running clock:
400m run
max front squats in remaining time (185/115)
rest 3 minutes