Strength:
A) Sotts Press: 4×5
B) Snatch: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 10 min: 1 rep @ 85%
C) CJ: 60/3, 70/3, 80/3, 85/3, 90/2, 95/1, EMOM x 7 min: 1 rep @ 85%
D) FS: 60/2, 70/2, 75/2, 80/2, 84/2, 88/1, 93/1, 97/1
Skill
A) workup to a 3 rep max Deficit HSPU
B) 3 attempts Max freestanding HS hold in 6×4' box
C) 4 Supersets
– 45 sec. Tripod Hold
– 10 glute ham raises
Conditioning:
5 Rounds for time:
15 DL (increase load each round as written below)
10 C2B Pullups
rest 1:1
Male Weights: 135,185, 225, 265, 300
Female Weights: 95, 135, 155, 175, 185