Complete in Order
Strength:
A) Snatch from blocks above the knee:
1 Snatch Pull to explode + 1 Snatch =1
EMOM:
-8 sets of 2 building to best set for the day
B) FS: APRE
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Find Details at following link:
http://wp.me/p4y8qH-1tZ
Skill:
A) 4 sets – 5 H/A kips on bar + 5 Clapping kips + 3 Bar MU
Conditioning:
20 min. AMRAP
-60 DU
-50 ft. walking prisoner lunge steps (hands on head)
-40 Russian KB swings (55/35)
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