Complete in Order:
Strength
A) Snatch EMOM – Starting w/ 50% of your 1rm perfrom 1 rep adding 10/5# each minute… stop before failure!!
B) FS: Every 90 sec: 6 sets building to heavy/smooth 2 rep for the day”
Skill
A) 4 sets as able
– 20 ft. HS walk w/ 2 sec. pause to freestanding HS hold at 10 ft.
* any fall = 10 hollow rocks
Conditioning
15 min. AMRAP/Climb the ladder
-16/14 Cal Assult bike
-6 Burpee box overs (24/20)
-2 Bar MU
*add 2 Bar MU each round (4,6,8, etc…)
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