Complete in Order:
Strength:
A) Snatch 3 Position Pull (1in off floor, knee, explode) + Snatch from floor: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex
B) Snatch Pull to knee, pause x2 sec at knee: 105/2*3 sets
C) FS: Starting at 70% complete 2 reps EMOM x 10 min increasing as able up to a 2RM. The only set that should be in danger of failure is the last set.
Skill
A) 1,2,3,4… to 10 HRPU
* Perform 1 wall walk b/n each set
After Conditioning:
B) 7 min. of heaven
-2 min. Tabata Hollow rock
-3 min. Tabata Hollow pos. scissor kicks
-2 min. Tabata Hollow rock
Conditioning:
3 Rounds:
400m run
20 C2B Pullups
25 Deadlifts (225/165)