Power

1) EMOM for 5:00-

2 T&G Power Snatches

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

2) EMOM for 5:00-

2 T&G Power Clean & Push Jerks

*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

Strength

1) 1X2 Deadlift @90%

2) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

Conditioning

1) 4:00 ME Burpee Box Jumps 24/20″

*Rest as needed between 1 & 2.

2) 10:00 AMRAP of:

30′ HS Walk
30 Splits Jumps (each jump = 1 rep)
30 KBS 24/16kg