Strength:
A) Snatch + OHS: 1+3: Work up to 80% and complete 1 set every 60 sec x 8 sets
B) Snatch Pull to top of knee and hold x 6 sec: every 60 sec @ 85% x 5 minutes
C) FS: every 45 sec x 8 sets: 1 rep @ 3RM from last Monday
Skill
A) 3 sets of 10 Kips on ring with towel b/n feet – eyes on horizon (video your swing to ensure arch is in tact on swings)
B) 5 sets of 3-8 perfect MU (Stop before form breaks) + 15 Sec. hold at top of final dip
C) 4 Rounds:
– Max L-sit hang on rings
– 10 clapping pushups (don't sag!!)
Conditioning:
8x200m sprint
rest 1:1 between each, rest longer if the split difference becomes more than 10 seconds