| Complete in Order: |
| Strength: |
| A) Snatch Push Press: 5×3 up to heavy triple B) Blocks Above Knee: Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80-85/3+1*3 sets only increase load as technique allows, remember we are working on precision of movement not overall load |
| C) Snatch Pull, pause at knee: 100/2*3 sets |
| D) FS: Every 90 sec: 60/5, 65/5, 70/5, 75/5*3 sets |
| Skill |
| A) 12 min. Alt EMOM -E – 10 weighted ring rows -O – 6-10 weighted chin-ups B) 5 sets – kip consistency, try to stay on bar C)5 min. Tabata – on bar |
| Conditioning: |
| 5 Rounds: 400m run 15 Pullups 10 Ring Dips 25 Wall Ball (20/14) |
Developing Power & Strength through the use of the Olympic Lifts.
