Strength:
A) Snatch: Blocks @ knee: 7 sets of 2 working to heavy double
rest 90 sec
B) Hang Snatch x 1 rep @ heavy double weight every 30 sec x 4 min
B) FS every 90 sec: 60/3, 70/3, 80/2, 85/3, 90/2, 85/3, 90/2, 85/3
C) Push Press: 8 min to establish 1RM
Skill
A) 3 min. T-spine mobility
B) 4-6 Strict Supersets – try to stay on rings
-a) 6-10 strict Ring PU
-b) 6-10strict Toes through rings
-c) 3-6 skin then cats
C) 4 min. Tabata – Hanging straddle L-sit
Conditioning:
30 min run @ 70% intensity, every 3 min complete 30m prowler push @ weight that takes 30 sec to complete