Connectivity: 1) 3X12 Arch/hollow rolls

2) 3X8 Hips to rings

3) 1X10 Floor Levers + 10 second descent

Strength:

3) BS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%, rest 2 minutes

4A) FS: 1X5@60, 1X5@65%, 2X5@70

4B) 4X3 Close grip bench

4A) 3X8 Weighted Pull-up

4B) 3X8 Good Mornings

Competition:

To be completed before class. Allot 30-45 minutes for completion

1) 10 minutes to a 3RM Hang Snatch from bottom of knee, repeat for three sets.

2) 10 minutes to work to a 2RM CJ from bottom of knee, repeat for three sets