Strength:
A) Every 90 sec: Snatch: 60/3, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 92/1
B) EMOM x 8 min: Snatch Pull x 2 @ 95% + 7 TTB
C) FS: 60/5, 70/5, 75/5, 80/3*3 sets
Skill
A) Every 30 sec. x 10 – Tuck Front Lever Negative from Inversion w/ :05-:10 sec pause at parellel
B)
-2:00 min. tabata Ground Windshield Wipers
-20 strict TTB in as few sets as possible
-2:00 min. tabata Hollow Plank holds
Conditioning:
First measure resting heart rate
then
6x800m run
rest back to +/- 10 BPM of resting HR