Strength:
A) Sotts Press: 4×4
B) Snatch: Work to max, allowed 5 misses total
C) CJ: Work to max, allowed 4 misses total
D) FS: 60/3, 70/3, 75/3, 80/3, 84/3, 88/3
Skill:
A) 3 min. box shoulder stretch
B) 10 min. Every 2 min. – 60 sec. Tripod Hold
C) 5 attempts – 25 foot HS hold into Max freestanding HS hold at end
D) 4 min. Tabata – L-sit on 2-45 plates
Conditioning:
4-5 Rounds:
8 Shoulder to OH (115/75)
10 HR Pushups
8 TTB
rest 1:1