Strength:
A) FS to max
B) Hang Snatch + OHS: Every 60 sec: 50/3+3, 60/3+3, 70/2+2, 75/2+2, 80/1+1*3 sets
C1) Strict Press: 5×5 to 5RM, no rest; C2) Alternating KB Bent Row: 5×10 e/s FAST reps, rest 90 sec
Skill:
A) 3 Sets Moving at consistent pace resting as needed:
- Ring Hollow Pullup x 5
- Strict Toes To Rings x 5
- Tight Hollow/Arch Swings x 5
- Max Effort -1 Ring MU (drop before failure)
Conditioning:
3 Rounds
800m run
25 GHD Situps
15 Thrusters (135/95)
Rest 1:1