Complete in Order
Strength:
A) Hang Clean + Clean + Jerk: 1+1+1: In 5 sets find max for complex then 3 singles from the floor @ complex max
B) Deadlift: EMOM x 7 sets: 3 reps @ 80% + 6 Tall Box Jumps
Skill
A) 3 Rounds on rings- 5 perfect kips + 2 skin the cats
B) 6 Rounds: Every 2 min (stay hollow)
– 1 Strict MU + 3 MU + 4 dips
C) After Conditioning –
4 min. Tabata – Weighted Plank Hold
Conditioning:
5 Rounds:
15 Cal Assault Bike
12 Front Squats (135#)
9 HSPU-Open Standard
rest 1:1