T-Nation always drops the Truth Bombs!

BASECAMP

Skill: Accumulate

-2 min at top bottom of Ring Dip

-2 min at top of Ring Dip

-30 C2B (no bands. Jumping C2B,  strict C2B, Kipping C2B only. ) Singles are acceptable

Conditioning: AMRAP 15 minutes

400m run

20 Wallballs (20/14#- 10ft/9ft.)

40 DU

VERTICAL X

Skill: EMOTM x 18

Min 1: 1 Snatch Deadlift + 2 Snatch High Pulls

Min 2: 1 Power Snatch + 2 OH Squats

Min 3: 1 Squat Snatch

Start at 50% and add 5% every 4th minute.  work up to 75%

Work set-up position,  speed of hip during 2nd pull, speed and aggressive turn-over and solid catch

Conditioning: AMRAP 15 minutes

400m run

15 Thrusters (75/55#)

40 DU