April 17 2018

Fitness
A1. SL and SA RDL 4 x 7 per side
A2. HPC 4-3-3-2 (weight gets heavier each set) rest as needed
B1. AB 4 x 15/10 cals AFAP
B2. Sled Push x 4
B3. FW + FC 100′ x 4 sets
rest as needed for B’s
+
3 sets
1 Malcolm
10 Broad Jumps

Competition:
A. Snatch-(Pause 2 sec at the bottom of the knee on the way up) 5 x 1
B. Snatch Balance + 2 OHS (3 total OHS) x 5 sets of the complex
**HTLW for A and B
+
Please read “A” Thoroughly
A1. Strict HSPU 4 x 2-5 perfect reps (no more than 1 abmat) **If you need multiple Abmats please scale the movement and use a box
A2. Straight into KHSPU 4 x 8-10 (have your trianing partner make sure your reps are good)
**Feet should be over the tape
A3. Lsit to Pass Through 4 x 4-5 passes(take your time and make these as perfect as possible)
+
4 sets for quality
12 OHS 135/95
6-10 Strict Supinated Pullup
rest as needed to complete OHS UB, Increase Pullups if needed
**If its not heavy enough add weight….
Optional RC work w/ NO Legs
Hold, Climbs, Etc…