Strength:
A) TNG Snatch, no feet movement: [40/8, 50/6, 60/4] x 3 sets
*rest 45 sec between the three percentages, rest 3 min between sets
Skill
A) 3 min. e/leg couch stretch
B) 4-6 sets – stay on the bar and rest as needed
– 3 Bar MU
– 6 CTB
– 9 TTB
– Max L-sit hold
C) 4 sets
– A1) 12 weighted glute bridge
– A2) 12 alt. pistols
Conditioning:
AMRAP in 60 min: all @ low-intensity consistent heart rate
3 mile assault bike
10 Wall Walks- chin and toes to wall
15 C2B Pullups
75 DU
10 Alt DB Snatch (70/55)