Strength:
A) Clean + FS directly into Split Jerk: 6 sets of 1+1 @ 70%
B) Thruster (starting on the ground): 1 rep every 30 sec x 5 min @ 60% of max CJ
Skill:
Muscleups: Every 90 sec: 6-8 UB MU + 35 DU x 4 rounds
Conditioning
4 min running clock:
40 Cal Airdyne + ME Push Press in remaining time (115/75)
Rest 2 min
3 min running clocks:
30 Cal Airdyne + ME Sandbang over shoulder in remaining time (80/40)
Rest 90 sec
4 min running clock:
40 Cal Airdyne + ME Pullups in remaining time
Rest 2 min
3 min running clock:
30 Cal Airdyne + ME Burpees in remaining time