Complete in Order
Strength:
A) Power Clean + Clean + Jerk: 1+1+1: in 5 sets find max for complex then 3 Power Clean + Jerk @ 90% of max for complex
B) Deadlift: EMOM x 7 min: follow the rep scheme to a heavy single. 3,3,3,2,2,1,1
Skill
A) 3 min. Tabata – PVC/barbell Jerk grip OHS hold
B) 12 min EMOM
Even- 25 ft. HS walk
Odd- 1 rotation – HS Hold w/ feet on Box (body makes L shape) Lateral walks around box
C) After Cond. 6 min Tabata – Alt. Hollow and Arch holds
Conditioning:
90 sec running clock/90 sec rest: 6 Rounds:
Round 1:
40 C2B Pullups
Max Rep Wall Ball in remaining time (20/14)
Round 2:
40 HSPU-Open Standard
Max Rep Wall Ball in remaining time
Rounds 3: 12 Power Snatch (135/95)
Max Rep Wall Ball in remaining time
repeat rounds 1,2,3 as rounds 4,5,6