7/8/14

Skill:

7x1 

Hang snatch (heavy with good form)

Strength:

Bench press

5x5 @ 75-80%

Conditioning:

5 strict muscle ups

15 OHS 165/105

10 weighted muscle ups 20/14

10 OHS 185/120

15 muscle ups 

5 OHS 205/135

Rest as needed 

25-20-15-10-5 

Wall balls 30/20

Power snatch 95/65