Strength:
A) Snatch Duck Walk x 20 feet + 5 Sotts Press + 20ft walk x 3 sets
B) Snatch: Every 60 sec x 6 sets: at 80% complete 1 rep
C) CJ: Every 90 sec x 6 sets: at 80% complete 1 rep
D) BS: 60/3, 70/3, 75/3, 80/2, 85/2, 90/1, 94/1, 98/1, 101/1
Skill
A) Accumulate 20 Hollow/arch seal rolls
B) 6 rounds every 2 min.-
-50 meter shuttle run
– 8 CTB PU
– 4 bar MU
C) Accumulate 100 hollow v-ups throughout training
Conditioning:
21-15-9:
Shoulder to Overhead (115/75)
Box Jumps (24/20)
immediately following completion complete
30 DL for time (315/205)