Complete in Order
Strength:
A) 5 sets
a1) 12 alt. seated DB press building
a2) 5 ring rows w/ 3 sec. pause with rings on chest
B) OHS: Find 1 rm w/ 15 sec. hold in the bottom of squat
Skill:
A) Power/ clapping kips – Accumualte 20 H/A kips where your hands come off the bar
*generate power by tightening connection NOT overextending
Conditioning:
40 DB Curtis Ps (50/35s) for time
1 Curtis P:
-1 DB full clean
-1 Front rack stationary lunge
-1 Front rack stationary lunge (opp. leg)
-1 DB pushpress
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