Complete in Order
Conditioning:
A) For Reps:
6 minute running clock:
30 Cal Assault Bike
10 Alt KB Snatch (53/35)
Max Rep MU In Remaining Time
Rest 6 min
3 Rounds:
25 Cal Row
15 GHD Situps
Skill
A) 8 min. EMOM
– 2 Kip w/ pull to rib cage + 3-5 ring MU
B) at a steady pace
– 40 russian twists w/ heavy plate/ball
– 100 steps single arm OH walking lunge steps (switch arms every 10 steps)
– 40 russian twists
Strength:
A) Jerk: work up to 85% and complete 4 sets of 2 Jerks from the rack/blocks, rest 60 sec between efforts
B) BS: 70/4, 75/4, 80/3, 85/3, 90/2, rest 60-90 sec as needed between efforts