Complete In Order
Strength:
A) Snatch grip Push Press + 1 OHS: Work to a heavy 2+1 for the day with no misses
B) BS: in 10 min. find max 3 rep BS w/ 3 sec. paues on first rep
*Then 3 sets of 3 (no pause) at 85% of todays max
Skill:
A) 4 sets on rings – all w/towel b/n feet
– 3 Hollow/arch kips
– 3 MU
– 3 Strict Dips
Conditioning:
21-15-9 of:
-Clean, 135/95
-Ring Dips
-Thruster, 135/95
-CTB Pullups
-Deadlift, 135/95
-HSPU
-Wall-ball shot, 30/20
-TTB
*400m run after each round
Note-21 reps of all movements, then 15 reps of all movements, etc.
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