Strength:
A) Snatch Pull from hang + hang snatch + snatch from floor ending with a 6 sec pause in the OHS of the full snatch: Complete 2+1+1, in 5 sets find a max for the complex then drop 10% and complete 3 more sets
B) EMOM Snatch Pull to knee x3 @ 100% x 6 min
C) FS: 60/3, 70/3, 75/3, 80/2, 85/2*4 sets
Skill
16 min. Alt EMOM
Even: 2-4 Perfect MU + 15 sec. Hold at top of dip
Odd: 3-6 strict HSPU + 10 sec. hold at top of HS
10 min. Alt EMOM
Even – 10 Scapula Pullup (in hollow pos.)
Odd – 10 Scapula Pushps (keep body straight)
Conditioning:
2 Rounds:
800m run @ 90%
200m jog @ conversation pace
400m run @ 80%
200m jog @ conversation pace
800m run AFAP
rest 4-6 min