Strength


OHS Close Grip or Normal (Wk 6) 1RM 
2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+

WOD 


[A]
7 MIN AMRAP of..
2 Full Snatch 60% of Todays OHS 1rm
5 Burpees 
7 Ring Dips
[B]
Max Distance UB HS Walk 
*If doing competitor standard, no more than 4 sec to drop, turn and kick back up*

Mod Key


P: [A] 50% of Todays OHS 1RM, Mod Pull Up, Mod Ring Dips... [B] Max HS Hold
RX: As Prescribed
C: [A] 70% of Todays OHS 1RM, 6/5 RMU [B] 30' section - go till you cant do 30' UB

Extra Conditioning


10 Sets
10 Cal Assault Sprint 
10 BWS

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Pec Stretch
Adductor Stretch (Frog)

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