Strength:
A) Power Snatch Double: EMOM – start at 50% and build but do not fail
C) Power Clean and Split Jerk Double: EMOM – start at 50% and build but do not fail
D) FS: Work up to clean max for 3 sets of 1
-Singles done EMOM”
Skill:
A) 4 sets of 12 strict ring rows – weighted as able
B) 4 min. tabata GHD situp hold at parellel
Conditioning:
5k Row Time trial
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