Strength:
A) Snatch: Work up to 80% then complete 2 reps every 60 sec x 5 min then complete ME reps @ 80% in 2 min
B) CJ: Work up to 75% and complete 2 cleans + 1 Jerk every 60 sec x 5 min then complete ME CJ reps @ 75% in 2 min
C) BS: every 90 sec: 50/10, 60/8, 70/6, 80/4, 85/4, 90/3, 95/2, 80/10*1 set
Skill:
3 sets:
30 sec ME Assualt Bike, no rest
60 sec ME MU
Rest 3 min
Conditioning
15-12-9
DL (275/185)
Burpee Box Jump Over (24/20)
TTB
*every 2 min complete 1 rope climb