Complete in Order
Strength:
A) Clean Pause at Knee x 2 sec + FS + Jerk: 1+1+1, 5 sets to max complex then 2 sets @ 85% of max for the complex
B) EMOM x 6 min:
5 Touch and Go Deadlift increase load each set + 3 max distance broad jumps
Skill
A) Accumulate 3 min. in HS hold against Wall
B) Accumulate 90 sec. in Freestanding HS hold
C) After Cond. -7 min. of Heaven
– 2 min. tabata Hollow rocks
– 3 min. tabata Arch Rocks
– 2 min. tabata Hollow rocks
Conditioning:
8 Rounds:
6 HSPU- Open Standard
12 Pullups
24 DU
rest 90 sec