Strength:
A) Clean + FS: 1+1: Every 60 sec complete the complex @ 85% x 8 sets
B) Banded DL: 7 sets of 3 @ 65% + band tension, use bands that still allow for speed
Skill
A) -25 Hollow rocks
-25 Arch rocks
B) 5 rounds – rest as needed to maintain form
– 12-20 Kipping TTB as able (stay connected!!) + 1 lowering negative halting every 3-4 inches
Conditioning:
6-8 Rounds:
SPRINT EACH ROUND
7 C2B Pullups
5 Burpee to 6in target
5 C2B Pullups
3 Burpees to 6in target
rest 2:1