Strength:
A) 3 Position Clean Pull + Clean from floor + FS + Jerk (1+1+1+1): In 5 sets starting at 60% find a max for the complex, drop 10% and complete 2 sets there
B) DL clusters: 5.3.1 x 4 sets, rest 10 sec between reps, rest 90 sec between sets, all sets completed at 75% of best DL
Skill
A) 10 min. Before Conditioning (1 min rest b/n)
2 attempts Max HS walk
B) 2 min. after last Conditioning round (1 min rest b/n)
2 attempts Max HS walk ( post results for pre vs. post)
C) After Cond.
8 Min.EMOM
– 3 candlestick rolls + 20 sec. hollow hold
Conditioning:
5-6 Rounds:
12 Pullups
10 OHS (95/65)
8 Lateral Burpee Over Bar
rest 2:1
keep round time within 10 sec of each other