Strength:
A) Every 60 sec: 1 Clean @ the following percentages: 60%, 65%, 70%, 75%, 80%, 85%*6 sets
B) EMOM x 6 min: 3 Clean pulls from hang @ 85% + 6 Burpee Over Bar
C) 8 sets: 3 Banded DL @ 40% + medium size bands in tension
Skill
A)4 min. Tabata HS leans against wall (kick into HS and maintiaing a straight body, lean into your left arm then your right etc.)
We are training your straight body in the 'gait' of your HS walk
B)5 rounds – 40 ft. HS walk – Stop and hold HS every 10 ft.
C) Accumulate 35 weighted Arch ups w/ 2 sec hold at top of each
Conditioning:
AMRAP in 10 min:
20 C2B Pullups
60 DU
40 Wall Ball (20/14)