Strength:
A) Snatch Grip OH Duck Walk: 4 trips 20ft forward, 20ft backward
B) Snatch: Work up to 3 singles @ 90% and 3 singles @ 93%, use at least 6 sets to get to 90%
C) CJ: Complete 3 singles @ 90% and 2 singles @ 94% (use at least 6 sets to work up to 90%)
D) FS: Every 90 sec complete 2 reps @ 80% x 6 sets
Skill
A) -Strict HSPU – Pick a number of reps between 2-5, Then every :20 sec perfrom that number of HSPU – stop at failure
-Rest 2 min after final set
– 1 2 3 4 5 6 7 8 7 6 5 4 3 2 1 of kipping HSPU, come down between each count then begin next set (Work back down if failure begins before 8 reps)
Conditioning:
AMRAP in 8 min:
9 Thrusters (95/65)
35 DU