| Complete in Order: |
| Strength: |
| A) Blocks @ Above Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/2, 80/2, 74/3, 78/2, 83/1, 78/3, 83/2, 88/1 -Every 90 sec. |
| B) Snatch Pull to explode + 6 sec return GENTLY to the floor: 100/2+1*4 sets -Every 90 sec. |
| C)BS: Work up to 80% and complete 5 sets of 5 with no time domain, rest as needed
D)FS: Work up to 75% and complete 5 sets of 3 every 90 sec no pause at the top |
| Skill |
|
A) 9 min. Emom – Min 1. 5 Strict CTB pullups – Min. 2 10 Hollow/Arch swings – Min. 3 8 kipping/butterfly CTB pullups B) 4 min. alt. tabata |
| Conditioning: |
| 5 rounds – 15 HSPU – 20 cal assult bike – 15 Shoulder to Overhead (135/95) – 20 cal Row |
Developing Power & Strength through the use of the Olympic Lifts.
