Strength:
A) Sotts Press: 3×5
B) Snatch: work to max single allowing for 3 total misses in a 12 minute window
C) CJ: Work to max single allowing for 2 total misses in a 12 minute window
D) FS: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1
Skill
A) 10 min. Alt. EMOM
E – 1 L-sit rope climbs to 10 feet. (raise and lower in L)
O – 15 GHD hip extensions
B) After Cond. – 100 hollow rock for time… don't let your lower back lose contact with the ground!
Conditioning:
4 Rounds:
AMRAP in 4 min
2 Hang Clean (full squat, 185/125)
2 HSPU
4 HAng Clean
4 HSPU
6,6
8,8 etc
rest 2 min after every AMRAP and start back over at 2 every round