Complete in Order
Strength:
A) Snatch Pull + Snatch + OHS (3 sec pause): 2+1+1: in 5 sets find max for the complex, then 2 sets of same complex @ 85% of max
B) Snatch RDL: 100/4*4 sets
C) FS: Work up to 80% quickly then EMOM x 5 minutes complete 2 reps
Skill
A) 10 min. EMOM
– 5 Strict PU + 10 Sec. hold chin over bar STAY HOLLOW (lightly weighted as able)
B) After Conditioning
4 steady rounds
– 12 evil wheels
– 12 reverse hypers
Conditioning:
6 Rounds:
60 sec running clock:
15/12 Cal Assault Bike
Max OHS in remaining time (115/75)
rest 2 min