7x1 Snatch pull + Snatch at 73%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)
Conditioning:
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)
Strength:
a) 3x6 benchpress
b) 3x6 wtd pull ups
skill
choose a skill and practice for 5 mins
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