Strength:
A) EMOM x 6 min: Snatch @ Hip x 3 reps @ 50%
B) Snatch + Hang Snatch: Work up to 75% and complete 1+1 rep every 45 sec x 6 sets
C) FS: 60/3, 70/3, 75/3, 80/2, 84/2, 88/1, 93/1, 97/1, 101/1
Skill
A) 3 sets of 10 – supinated grip scap PU
B) 3 attempts max weighted pullup
5 supersets
C1) 3 weighted pullup @ 80% of today's max
C2) 3 weighted dips at same weight
D) After cond. accumulate 50 medball weighted abmat situps
Conditioning:
4 Rounds:
800m run @ 90%
400m jog @ low intensity, bringing heart rate back down