Complete in Order
Strength:
A) Tall Clean: EMOM x 5 min: 3 reps @ 40%
B) Blocks Above Knee: Clean Pull + Clean: 60/3, 70/3, 75/3, 80/3*3 sets, rest 90 sec
C) Deadlift:Use Steel: 50/5, 60/5, 65/5, 70/5*2 sets, rest 90 sec
Skill
A) 4 min. tabata – Freestanding HS hold
B) 6 sets – Pike position HS rotations – 2 to the left/2 to the right
-feet on box
-switch starting direction e/ set
C) 5 sets of 10-15 as able – feet on Rower seat pike slides
Conditioning
4x750m row, rest 2:1 hold consistent 80% intensity for all 4 sets