Power

1) EMOM for 5:00-

2 T&G Power Snatches @ 80% (of max PS)

2) EMOM for 5:00-

2 T&G Power Clean & Push Jerks @ 75% (of max PC & PJ)

Strength

1) 6X1@60%(at the top) Banded Deaflfts

2) 5X2@80% of 2rm Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 60 sec.

Conditioning

1) In 10:00-

Run 1 mile – for time.

*Rest the remainder of the 10:00.

2) At 10:00-

For time:

5 Legless Rope Climbs 15′ (legs may be used for descent)
100 Double-Unders
5 Legless Rope Climbs 15′ (legs may be used for descent)

*10:00 cap – if possible rest the remainder of the 10:00.

3) At 20:00-

Row 2k – for time.