Complete In Order
Strength:
A) Snatch SOTTS: work up to heavy double in 4 sets
B) Snatch: Work to heavy double with no misses
-THEN 2 sets of 2 @ 90% of todays double
-Every 90 sec.
C) Back Squat: work up challenging set of 4 and perform 3 sets at this weight
Skill:
A) 3 sets for max reps of cycle for kip consistency
1 cycle = 1 kipping pullup + 2 Butterfly pull-ups
Conditioning:
~Becky~
For time
-800 meter run
-30 full snatches 95/65 pounds
-400 meter run
-30 hang full cleans 95/65 pounds
-200 meter run
-30 back squats 95/65 pounds
-400 meter run
-30 push ups
-800 meter run
-30 pull ups
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