Strength/Skill:

Practice for 15:00

Snatch Balance @ 45% 1RM Snatch

and

Power Snatch @ 50%

 

For Quality

 

Conditioning:

Run 200m

5 Muscle-ups

5 Power Cleans (185/123)

 

3 rounds for time

(8:00 cap)

 

…Rest 5:00

 

50 Double Unders

25 One-legged Push-ups (alternating)*

30 Speed Skips

15 Handstand Push-ups*

50 Single Jump Rope

25 V-ups

 

For Time

(7:00 cap)

 

Mobility:

Couch Stretch – 2:00/side

Anterior Compartment Smash – 2:00/side

Low Lunge Twist – 2:00/side

 

 

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