Strength:
A) Snatch: every 90 sec: 50/3, 60/3, 70/3, 75/2, 80/2, 84/2, 88/1, 86/2, 90/1, 88/2, 92/1
B) CJ: every 2 min: 50/3, 60/3, 70/3, 75/2, 80/2, 85/2, 90/1, 85/2, 92/1, 85/2, 95/1
C) Every 2 min x 12 sets:
0:00: 3 FS @ 80%
2:00: 6 Banded DL @ 50% + band tension
Skill
5 min EMOM
– 10 bar hanging Hollow/arch swings
4 min EMOM
– 6-10 kipping TTB
3 min EMOM
– 6-10 kipping/butterfly CTB
Accumulate 3 min. in hanging hollow position
Conditioning:
4-6 Rounds: based number of rounds on time degradation +/- 15 sec
25 Russian KB Swings (70/53)
5 Rope Climbs (first is legless as able)
Rest 2:1