Strength:
A) Hang Snatch Pull + Hang Snatch + Snatch from Floor (6 sec pause in the bottom after last snatch): 2+1+1: In 5 sets max the complex then complete 3 sets of same complex at 85% of max weight from complex
B) Snatch Pull: 100/2*3 sets, 103/1, 106/1, 109/1 (all singles no straps)
C) FS: 60/2, 70/2, 75/2, 80/2, 85/2*2 sets
We will max the squats next week
Skill
A) 3 attempts Max Freestadning HS hold in 4×6' box
B)After conditioning: GHD Complex:
16 GHD to parellel
-10 sec. hold at parellel
14 GHD to parellel
-10 sec. hold at parellel
12 GHD to parelllel
-10 sec. hold at parellel
10 GHD to parellel
if you are feeling gutsy.. rest 5 min. and repeat
Conditioning:
4-6 Rounds as your time allows:
100m sled drag (100/75)
rest 1:1
400m sprint
rest 3:1