Strength:
A) Jerk from rack: no time domain: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 90/1
B) BS: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1, 80/3*3 sets + 4 Lateral Jumps over stick, stick is at knee height
*complete the squats + the jump AFAP, rest as needed between sets:
Skill
4-6 rounds as able
-1) 20 GHD situps
-2) 10 alt. pistols (weighted as able)
4 rounds
-1) 10 good mornings (45/35)
-2) 10 candlestick rolls (use your hollow position)
http://gymnasticswod.com/content/roll-candle-stick
Conditioning:
3×1 mile run all at 90%
rest 1:1 before 2nd mile
rest 2:1 before 3rd mile