Strength:
A) Clean Pull + Hang Clean + Clean + Jerk: 1+1+1+1: in 5 sets max the complex then complete 2 sets of the same complex at 87% of max weight from complex
B) Deadlift: 4.3.2. x 4 sets, all reps at 75% of max deadlift, rest 7 seconds between set of 4,3, and 2. Rest 90 sec between sets
Skill
As prep for workouts: SLOW and PERFECT
10 min. alt. EMOM
– E: 4 alt. pause pistols to box below parellel
– O: 4 perfect hollow/arch kips+4 perfect Butterfly CTB
After Condtioning – 80 abmat situps
* every 20 reps perform max -1 reps strict dips
Conditioning:
AMRAP in 15 min:
9 C2B Pullups
12 Box Jump Overs (24/20)
15 Thrusters (95/65)
rest 20 sec walking