Complete in Order
Strength:
A) Muscle clean: 5 sets of 4 as warmup
B) Clean from 3in deficit, pause at deficit height: Every 2 min compelte 2 reps @ 85% x 4 sets
Skill:
A) 3 sets on rings: 15 sec. hollow hold + 3 Toes to rings + 15 sec. arch hold + 3 strict hollow pullups
*never lose connection from hip to shoulder
Conditioning:
6 rounds
-1 rope climb
-8 burpees to target
-10 alt. DB snatch (70/55)
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