Strength:
A) Clean Pull + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ 90% of complex max
B) Deadlift: EMOM x 8 min: 5 TNG Reps @ 70% + ME Alt Pistols up to 45 sec of each minute
Skill
A) 4 sets of 10 – Candlestick rolls
B) 5 sets of…
– 10 alt. shoulder taps
– kick down and go directly into 50 ft. HS walk
C) 5 sets
– 12 alt. barbell sidebends
– 12 good mornings
– 12 inch worms, walking hands as far out as possible
Conditioning:
6 Rounds:
6 TNG Ground to OH (135/95)
4 Lateral Box Jump Overs (24/20)
2 MU
rest 2:1