Strength:
A) Every 60 sec with the blocks @ knee height complete the following cleans AND 4 hurdle jumps over the bar sitting at knee height:
60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 90/1, 85/1, 80/1, 75/2, 70/2, 60/2
B1) Deadlift Clusters: 4 sets of 3.2.1 @ 80% resting 10 sec between 3.2.1 then immediatley into B2.
B2) 30 sec inverted row with barbell static hold x 4 sets, rest as needed afterwards
Skill
A) 4 x 10 – Hollow/arch swings on bar
B) 8 min. Emom – 6-10 CTB pull-ups (stop when form breaks )
C) accumulate 20 Inch worms walking to hollow plank posiiton + 2 pushups
Conditioning:
AMRAP in 20 min:
30 Cal Assault Bike
30 UB Wall Ball (20/14) *every break = 6 burpees
10 Alt DB Snatch (70/55)
rest 1 min walking