Strength:
A) Blocks @ knee: Snatch + OHS: every 90 sec: 60/1+6, 70/1+5, 80/1+4, 85/1+3, 90/1+2, 93/1+1
B) FS: every 90 sec complete the following x 6 sets:
FS x 2 @ 85% + 4 Tall Box Jumps
C1) Push Press: 5×3 building to 3RM, rest 15 sec
C2) KB Alternating Bent Row: 5×6 e/a
Skill
A) 2 attempts at max strict PU (compare to previous tests)
B) :30 sec – Hollow Hold, roll to…
:30 sec- Arch Hold, roll to…
:25 sec- Hollow hold, roll to…
:25 sec- arch hold.. etc until 5/5
C) Alt. sets – 4 rounds
A) 8 Scapula pullups with 2 sec. hold (stay hollow)
B) 8 steady Tempo ring pushups
Conditioning:
Tabata x 6 rounds each movement:
Pullups + Push Press (75/55)
rest 2 min
Tabata x 6 rounds each movement:
Ring Dips + OHS (65/65)
rest 2 min
GHD Situp + DU