Strength:
A) Pressing Jerk Balance: 4×5 light and fast
B) Snatch: Every 60 sec x 2 sets: complete 1 rep @ 86%, rest 2 min, Every 60 sec x 2 sets: complete 1 rep @ 90%, rest 2 min, every 60 sec x 2 sets: complete 1 rep @ 94%
C) CJ: Every 90 sec x 2 sets: at 87% complete 1 rep, rest 2 min, Every 90 sec x 2 sets at 90% complete 1 rep, rest 2 min, every 90 sec at 93% x 2 sets complete 1 rep
D) BS: 60/6, 70/5, 80/4, 85/4, 88/3*3 sets
Skill:
A) 4 sets – drop between each move but stay consistent with each kip
– 5 TTB + 1 negative slow leg drop to hollow
– 5 C2B PU + 10 sec. Hold w/ bar touching chest
– 20 heavy Russian twists
B) 5 supersets
– 10 band pull aparts w/ 2 sec. hold
– 10 alt. eccentric Pistol (weighted as able)
– 10 slow bench/box dips
Conditioning:
4-5 Rounds:
8 DL (185/135)
12 Alt Pistols
12 Pullups
8 DL (185/135)
Rest 1:1