Complete in Order
Strength:
A) Muscle Snatch: 30-50/5*3 sets
B) Snatch from blocks above the knee – EMOM
-8 sets working to heavy 3 rep for the day
C) FS: 3-5 sets working up to = 7RM
Skill:
6 sets not for time on bar
-5 sec. hollow hold + 5 sec. arch hold + 5 kips + 5 kipping pullups (no butterfly)
*focus only on positions and keeping them throughout kips
Conditioning:
A) 22 min. Clock
AMRAP
-600m Row
-21 wallballs (20/14)
-9 Burpees
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