Complete in Order:
Strength:
A) Snatch: High Pull + Snatch: 1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of max for complex
B) Snatch Pull to explode + Snatch from below knee: 100/2+1*3 sets
C) FS Clusters: 3.2.1 x 5 sets @ 75%, rest 10 sec between 3.2.1 and rest 90 sec between sets
Skill
A)4 min EMOM – 12 UB TTB
rest 1 min
4 min EMOM – 10 UB CTB
rest 1 min
4 min EMOM – 8 UB Bar MU
B) After cond.-
5 steady rounds w/o coming off
-10 Sec. L-sit Hold w/ chin over bar
-15 Sec. L-sit hold at bottom of PU
-20 Sec. Hollow hold
Conditioning:
4 Rounds:
12-9-6-3:
Cal Assault Bike
Thrusters (95/65)
rest 1:1