Complete in Order
Strength:
A) Clean Pull + Clean + Hang Clean + Jerk: 5 sets of 1+1+1+1 to max for complex, then 2 sets of same complex at 85% of max for complex
B) EMOM x 8 min:
5 TNG Deadlift @ 70% + 10 Alt Pistols
*if you don't get all the pistols completed with 10 seconds or more left in the minute then decrease the pistol reps
Skill
A) 4 min. Tabata – HS hold w/ alternating gate leans
B) Make a 5'x5' with cones/plates etc.
– in a 3 min. window, accumulate as many laps around box (alternate direction each lap)
– Rest 5 min.
– Repeat
C) After Cond.
4 rounds
– 10 band pullaparts
– 10 evil wheels
– 10 barbell side bends
Conditioning:
8 Rounds:
20 Cal Assault Bike
7 Deadlift (275/185)
4 Burpee MU
rest 1:1