Happy July 4th! If you're like me and you plan to spend time with friends and family today feel free to postpone the workout to tomorrow BUT if you want to get it done before relaxing all day by all means!
Strength:
A) Snatch up to heavy single in 12 min
rest 6 min
B) Clean and Jerk up to heavy single in 10 min
C) BS: every 2 min complete 2 reps @ 90% + 30 DU x 5 sets
Skill
Perform at End of Session
5 rounds at a steady pace
1) 10 heavy GHD back extensions
2) 20 sec. Parellette L-sit hold
3) 20 sec. Chin and toes on wall
4) 8 Band pull aparts with 2 sec. hold
Conditioning:
EMOM x 12 min:
0:00: 6 Thrusters (115/75) + 6 Box Jumps (24/20)
1:00: 5 TTB + 5 HR Pushups
2:00: 4 HSPU + 4 C2B Pullups