Complete in Order
Strength:
A) EMOM x 5 min: 4 Drop Snatches @ 50%
B) Snatch: 60/3, 70/3, 80/3, 85/2, 90/1, 95/1, 100/1, EMOM 5 reps @ 87%
*2 misses allowed
C) CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1, EMOM 4 reps @ 87%
*2 misses allowed
D) FS: 60/2, 70/2, 75/2, 80/2, 85/2*4 sets
Skill
A) 4 sets of 10 – seated Z Press
*light and fast but torso held vertical entire time
* finish w/ head through
B) Every 30 Sec. for 6-8 min as able
– 2 strict HSPU + 4 Kipping HSPU
C) After Cond.
– 4 min Tabata – Hollow pos. bird dogs
Rest 4 min.
– Accumulate 40 Strict TTB
Conditioning:
AMRAP in 8 min:
5 Hang Power Clean (185/125)
10 Ring Dips