Strength:
A) Hang Clean into thruster: every 45 sec x 8 sets @ 50%
B) Clean Pull + Clean: Every 90 sec: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2, 90/1*2 sets
C1) Deadlift: all touch and go fast reps: 10,8,6,6,6 increase load, no rest
C2) 10 Lateral Box Jump Overs AFAP at height that allows for speed, rest 90 sec
Skill:
A)2 min. Box shoulder stretch
B) 4 min EMOM
– HS hold in 4×6' mat
C) 2 attempts 50' HS walk – Every drop perform 5 hollow rocks
D) 50 ab mat situps AFAP
Conditioning:
For Time
50 Cal Assault Bike
25 Ring Dips
50 Cal Assault Bike
100 DU
50 Cal Assault Bike
50 Alt DB Snatch (70/50)
50 Cal Assault Bike