Those of redoing 17.4
Weightlifting:
A. Snatch balance – 3RM for the day
B. Snatch pull (high blocks) 125% 5×5 (straps)
Strength:
A. Strict 6/3″ deficit hspu 4×7. *weighted for those who can
B. Weighted strict Rope climb emom x 10 x 1 rep
Conditioning:
21-15-9
Power cleans 155/108
Strict ring dips
Rest 5 min
9-15-21
Burpee box jump overs 24/20
Ghd sit-ups
Separate strength / conditioning to am / pm however you choose.