Complete in Order:
Conditioning:
A) Open 16.4 Repeat
OR
4 Rounds:
400m run
20 C2B Pullups
15 Push Press (115/75)
10 Burpee Box Jump Overs
rest 90 sec
Skill
A) 4 sets:
– 8 hollow/arch kips on rings
– 4 strict chest to ring pullups
– 2 Ring MU
B) Complete 2 min total free-standing HS Hold, use well as needed. If this is easy practice alternating shoulder touches
Strength:
A) Snatch up to 95% in 8 min starting with an empty bar
rest 3 min
B) CJ up to 92% in 8 min starting with an empty bar
Accumulate 2 min L-Hang from pullup bar