Complete in Order
Strength:
A) 3 sec. Jerk dip hold + Power Jerk from Blocks/rack:
-10 min. EMOM 1+1 working to max complex for the day
B) BS: 11 min. to work to 2 rep max BS w/ 3 sec. pause in both reps
**no belt or knee wraps or sleeves
Skill:
A) 3 sets of 8 Hollow/arch kips on ring w/ towel b/n feet
Conditioning:
18 min. AMRAP
-400m run
-7 wall walks
-50m walking lunge steps
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