Power

1) 5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Power Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.

Strength

1a) 4X3 Front Squats – work to a 3rm, rest 2:00

1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

Conditioning

Alternating EMOM for 20:00-

Even: 12 6″ Target Burpees
Odd: 15 Wall Balls 20/14#

Do Work…