Strength:
A) Snatch Pull + Snatch + OHS: Every 90 sec complete 2+1+1: In 5 sets find a max for the complex then drop 10% and complete 3 sets of the same complex with no time domain
B) EMOM x 8 min:
odd min: Snatch Deadlift no straps no hook grip x 4 reps all TNG AHAP
even min: 3 max distance burpee broad jumps
C) FS: 60/3, 70/3, 75/3, 80/2, 83/2, 86/2, 91/1, 93/1
Skill
A) 2-3 sets of 5 Perfect kips + pull to ribcage on rings as warmup for…
B) 2 attempts Max Ring MU – Rest 5 min. b/n attempts
C) Perfrom 20 Bird dogs w/ 2 sec. hold on each diagonal side
Conditioning:
12 Rounds:
40m prowler push (125/100 total weight) + 120m shuttle sprint (60m down and 60m back)
rest 2:1