7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed
Strength/Skill 1a) 5X2 Pullups + 3 C2B Pullups + 4 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec. 1b) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec. Conditioning “Randy” For time: 75 snatches (75 / 55 lb.) Time cap: 6 minutes
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