Strength:
A) Every 30 sec 3 TNG HAng Power Clean AFAP @ 60% x 5 sets
B) Clean: every 75 sec complete the following reps at the written percentages:
60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 95/1, 90/1, 85/2, 80/3, 75/4, 70/5, 60/6
C) Deadlift from 4in deficit: 5×6 up to 6RM
Skill
A) 2 min. e/leg Couch stretch
B) 4-6 sets as able, try to stay on bar
– 3 TTB
– 3 PU
– 3 CTB
– 3 Bar MU
C) 4 min. tabata hanging hollow hold at 4:00 min perform 5 strict TTB negatives (fast up, very slow down)
Conditioning:
8 Rounds:
8 OHS (115/75)
8 HSPU
30 DU
rest 2:1