Complete in Order:
Strength:
A) Snatch Push Press + Pause OHS: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/3+1
B) Blocks Above Knee: Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80/3+1*3 sets
C) Snatch Pull to explode + Snatch Pull: 90/3+1, 95/3+1, 100/2+1, 103/1+1, 105/1+1
D) FS: EMOM x 6 min: 2 reps @ 80%
Skill
A) 5 min. Freestanding tripod hold practice
B) 10 min. EMOM – 2-4 strict HSPU + 4-10 kipping HSPU as able
C) after cond: 200 alt. weighted russian twists
– every 25 stop and perfrom 5 weighted arch ups
Conditioning:
5 Rounds:
15 Thrusters (115/75)
12 TTB
9 Ring Dips
rest 2:1