Strength:
A) Blocks @ knees: Snatch Pull + Snatch: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/1, 85/1, 90/1, 93/1, 80/2*2 sets
B) Snatch Grip RDL: 85/5*6 sets, between each set complete 8 Strict Chinups, weighted as able
C) FS: 60/5, 70/5, 75/5, 80/4*3 sets
Skill
A) 5 Rounds as able
-5-10 strict HSPU as able
-drop and shake arms
-Kick into Max Free standing HS hold
B) Accumulate 50 Dead bugs (50 each side)
https://www.youtube.com/embed/PsqCDbiflsg
Conditioning:
8 Rounds:
30m prowler push (150/100 total weight)
70m sprint
rest 2:1