Strength:
1) Take 15 minutes to work up to a 3RM bench press
Olympic:
With a 65/45# bar,
2a) 3 x 3 pressing snatch balance, immediately to,
2b) 3 x 6 drop snatch, immediately to,
2c) 3 x 9 Sotts press, (DEMO VIDEO) rest 60 seconds.
Skill:
3a) 4 x 5 kipping ring rows to pockets, (DEMO VIDEO) then immediately to,
3b) 4 x 5 kipping ring dip, (DEMO VIDEO), rest 2 minutes
Conditioning:
10 min cap
55 burpees
35 db push jerks 50/35#
15 muscle ups (if you don’t have muscle ups, modification with band)
