Strength:
A) Cluster x 3 reps TNG: 4 sets to find max triple
B) Clean + FS + Jerk: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*3 sets, 88/2*2 sets, 90/1
C1) Banded Deadlift: 60% + Band Tension: 7 sets of 3 FAST!
C2) Seated Box Jumps: 7×4
Skill
A) 4-5 sets – 5 perfect ring swings + pull ring to base of ribcage (stay hollow on pull)
B) 10 min. EMOM – 2 Strict MU + 2 strict dips (scale w/ring CTB PU)
C) 2 min. Tabata Hollow Scissor kicks
2 min. Tabata Hollow rocks
2 min. Tabata Hollow Scissor kicks
Conditioning:
6-7 Rounds:
45 sec assault bike
8 Alt DB Snatch (70/55)
8 Box Jump Overs, don't touch the top if at all possible (24/20)
rest 3 min