Strength:
A) 3 Position Snatch: Floor, Hang, Hip: 12 minutes to find a max in the complex must start with an empty bar and must complete minumum of 6 sets
B) EMOM x 8 min:
odd min: Snatch High Pull (to sternum height with legs still extended): 80/4
even min: 100m row AFAP
C) FS: In 12 min starting at 50% and using a minimum of 6 sets find a max triple
Skill
A) 5 Supersets
– 5 wide grip PU
– 5 behind the neck PU
– 5 Chinups
B) After Conditioning – 4 Sets
– 10 Ring hollow/arch swings
– 10 strict toes to rings
Conditioning:
3 mile run
Every mile completed in 400m segments at the following pacing:
1st 400m @ 70% of best mile pace
2nd and 3rd 400m @ 100% of best mile pace
4th 400m @ 50% of best mile pace