Snatch: 4×2 at 90%
Weightlifting: Warm up sets do not count, 4 sets at 90%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day.
Conditioning: AMRAP 9 30 DU/60 SU 3 Bar Muscle Ups | 3 C2B + 3 Dips | 3 Ring Rows + 3 Dips 5 Squat Snatch 135/95 | 115/75 | 95/65
Workout – higher skill day, looking for quick singles on the squat snatch.
Muscle Up Work – 15 minutes to work on bar or ring MU or assisted drills. Those with MU, perform one max effort set of choice of Bar or Ring.
Skill day to work on MU or assistance drills. Spending time here before the workout to give everyone plenty of time to develop their scaling techniques.
AMRAP 15 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 100′ Farmer Carry 50/35 | 35/25 | 25/15 200m run 20% of max MU | 5 Assisted Turnover drills or scale | 10 Assisted Pull Ups 50′ Dual DB lunge (any carry) 50/35 | 35/25 | 25/15 200m run
