Power

5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 95% of max triple from #1

Strength

1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

Conditioning

For time:

5 Rope Climbs 15′
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
40 Wall Balls 30/20#
20 C2B Pull-ups
5 Rope Climbs 15′