Strength:
A) Snatch Pull from below knee x 2 + Snatch below knee x 1 + 3 sec pause in bottom of squat: In 5 sets starting at 70% find a max for the complex, drop 10% and complete 3 sets there
B) EMOM x 4 sets: 4 snatch pull @ 100%
C) FS: 60/3, 70/3, 75/3, 80/3, 83/3, 87/2*3 sets
Skill
A) 6 min. EMOM – 20 sec. Toes and chin HS hold on wall
B) 3 min clock – As many 20' HS walks as able (mark 20' and shuttle back and forth
C) After Conditioning – Tabata Hollow Holds on ground
Conditioning:
For Time:
6-8 Rounds:
200m shuttle (100m down and back)
100m prowler push, empty prowler
100m sprint return to start position
rest 3 min
*after 6 rounds, if time deviates more than 15 sec from first round then stop