Complete in Order:
Conditioning:
AMRAP in 8 min:
10 Power Snatch (75/55)
100m row
rest 8 min
repeat
Skill
A) 5 sets – Tempo Ring Kip – all on rings
– Hollow hold – 5 sec.
– 3 sec. tempo transition to arch
– Arch Hold – 5 sec.
– 3 sec. temp transition to Hollow
*1 set = 3 cycles through
B) 4 sets Cluster MU – 2-5 reps per cluster
– i.e. 3.3.3 = 1 set
Rest 2 min. b/n each set
C) After Cond. – 120 Hollow rocks for time
Strength:
A) Snatch: 4 sets of 2 @ 80%, rest 60 sec between sets
B) FS: EMOM x 6 min: 3 Reps @ 75%