Strength:
A) Sotts Press: 4×5
B) Snatch: Every 60 sec x 3 sets: complete 1 rep @ 88%, rest 2 min, Every 60 sec x 3 sets: complete 1 rep @ 92%
C) CJ: Every 90 sec x 3 sets: at 88% complete 1 rep, rest 2 min, Every 90 sec x 2 sets at 92% complete 1 rep
D) EMOM x 5 min:
0:00 6 FS from ground @ 70% of clean max
1:00 5 FS from ground @ 75% of clean max
2:00 4 FS from ground @ 80% of clean max
3:00 3 FS from ground @ 85% of clean max
4:00 2 FS from ground @ 90% of clean max
Skill
5 steady rounds – EMOM
– 3 Bar MU
– 1 Forward Bar roll
After Conditioning: 4 rounds
– 10 box dips
– 10 evil wheels
– 10 weighted hip extensions
Conditioning:
5 Rounds:
9 OHS (135/95)
18 Pullups
36 Wall Ball (20/14)
Rest 1:1