Strength:
A) Drop Snatch: 4×3 for speed
B) Snatch: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1 (2 fails allowed) EMOM x 6 min: 1 rep @ 87%
C) CJ: 60/3, 70/3, 80/2, 85/2, 90/1, 95/1, 100/1, EMOM x 4 min: 1 rep @ 87%
D) FS: 60/3, 70/3, 75/3, 80/3, 85/3, 88/3 (if you make that try 91/3)
Skill
After Conditioning
– 16 min. Alt EMOM
E – 20 sec. Pinch grip hold (hold two 5 to 10# plates in each hand and pinch
O – 20 sec. Dragon flag hold
Conditioning:
5 Rounds:
AMRAP in 3 min:
6 Hang Power Clean (165/115)
9 TTB
12 Box Jump Overs (24/20)
Rest 90 sec