Complete In Order
Strength:
A) Snatch pull to explode + Snatch: 12 min. every 90 sec. working to best set for the day
*See last weeks “Weighlifting Wed.” for focus on pulls below…
B) OHS: 8 min. to find 1 rep max
w/5 sec. pause in the bottom
Skill:
A) 10 min. EMOM – all on bar
min. 1 – 2 Hollow/arch kips + 2 kipping Pullups + 1 bar MU
min. 2 – 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)
Conditioning:
16.1 Retest
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
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