Strength:
A) Sotts Press: 4×4
B) Snatch: 60/3, 70/3, 80/3, 85/2*3 sets, EMOM x 8 min: 1 rep @ 80%
C) CJ: 60/3, 70/3, 80/2, 85/3+1 (3 cleans + 1 jerk) *3 sets, EMOM x 6 min: 1 rep @ 80%
D) FS: 60/3, 70/3, 75/3, 80/3*4 sets
Skill
A) 3 min. Box shoulder stretch
B) HSPU Clusters: 5 sets of 3.3.3 (After each cluster of 3 decrease height)
C) After Conditioning: 6 sets alternating directions each set – 35 foot Hollow/arch seal roll, try to not use limbs when rolling
Conditioning:
5-6 Rounds:
15 Cal Assault Bike
100ft Burpee Broad Jump (50ft down and back)
10 Cal Assault Bike
10 Fast Lateral Box Jump Overs (24/20)
Rest 1:1