Strength:
A) Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1*6 sets
B) Clean + Jerk: every 90 sec: 60/3+3, 70/3+3, 75/3+1, 75/1+3, 80/2+1, 80/1+2, 85/1+1*2 sets
C) FS: every 2 min: 60/3, 70/3, 80/3, 85/3*3 sets
Skill
A) 7 min EMOM
– 3-5 MU with towel b/n feet
B) 8 min. EMOM (switch rolling directions each round )
:15 sec Hollow hold – seal roll to…
:15 sec. Arch hold – seal roll to…
:15 sec. Hollow hold
:15 sec. rest
Conditioning:
Buy-In: 50 Burpees
4-5 Rounds
Half mile assault bike
12 OHS (135/95)
Rest 2:1