Strength:
A) Sotts Press: 3×5
B) Snatch: 60/3, 70/3, 80/3, 85/3, EMOM 10 reps @ 80%
C) CJ: 60/3, 70/3, 80/2, 85/2+1, EMOM 10 reps @ 80%
D) FS: 60/2, 70/2, 75/2, 80/2*4 sets
Skill
4 Supersets – after conditioning
– 12 alt. pistols
– 3-5 perfect Bar MU – DO NOT RIP
– 20-30 sec. hanging L-sit after last Bar MU
Conditioning:
4-5 Rounds
AMRAP in 3 min:
12 Thrusters (95/65)
3 MU
rest 90 sec