Strength:
EMOM x 12 min:
0:00: Bench Press x 8 reps @ 70% of 1RM
1:00: Bench Pull x 10 reps AHAP
2:00: Ring Dips x 12
Skill
6 min. Emom
– 20 ft. HS walk to wall + HS hold on wall until :35 sec
6 min. Emom
– 15 sec. Tripod hold in bottom of HSPU + 5 perfect HSPU
After conditioning
– 100 alt. barbell side bends (50 e/side)
Conditioning:
6-8 Rounds:
10 UB Power Snatch (95/65)
10 Progressive Box Over Jumps In A Row (5 down and back, 24/20)
rest 2:1