Strength:
A) Muscle Snatch: every 30 sec complete 4 reps @ 50% x 5 sets
B) Snatch: every 60 sec complete the following reps at the written percentages:
60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1, 93/1, 90/1, 85/1, 80/2, 75/3, 70/4, 65/5, 60/6
C) FS: 50/6, 60/5, 70/4, 80/3, 85/2, 90/1, 95/1
Skill
A) 90 sec. each arm banded shoulder distraction
B) 4 sets – 40 ft HS walk, stop every 10 ft and hold for 2 sec. (fall at anypoint = 5 v-ups on the spot and continue)
C) After Cond. – Accumulate 60 GHD situps + 60 Back extensions Alt. sets
Conditioning:
8 Rounds:
240 yd shuttle
(60 yards down and back x 2)
rest 1:1