Strength:
A) Blocks @ knee: Snatch: every 90 sec: 50/3, 55/3, 60/3, 65/3, 70/2, 75/2, 80/2*6 sets
B) FS: EMOM x 6 min : work up to 80% of FS and complete 2 FS every minute
C1) KB Alternating Strict Press: 4×6 each arm
C2) Double KB Bent Row: 4×12
Skill
A) 2 min. Box Shoulder Stretch
B) 3 min. Tabata Chin and Toes HS hold
C) 3 min. Tabat shoulder shrugs
https://vimeo.com/126056030
D) 8-12 min. as able – Every 2 min – 20-50 ft. HS walk + Max static HS hold at end
Conditioning:
For Time:
800m run buy-in
21 Thrusters (115/75)
5 MU
18 Thrusters
4 MU
15 Thrusters
3 MU
12 Thrusters
2 MU
9 Thrusters
1 MU
800m run cash out